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Photo, Roberto Caruso.
Planning your next BBQ? These black bean and tofu burgers will delight your vegetarian foodie guests.
1/2 cup canned black beans, rinsed
2 garlic cloves
1/2 cup quick oats
1/2 cup ketchup
1/4 cup chopped cilantro
2 tbsp ground flaxseed
1/2 tsp chipotle chili powder
1/2 tsp salt
350 g extra-firm tofu
4 hamburger buns, toasted
Preheat barbecue to medium.
Whirl black beans with garlic, oats, ketchup, cilantro, flax meal, chipotle chili powder and salt in a food processor, scraping down sides if needed, until smooth. Scrape into a large bowl.
Pat extra-firm tofu dry with paper towels. Squeeze gently to drain excess liquid. Crumble into coarse pieces and stir into black bean mixture. Divide mixture into 4 portions. Form into 1-in.-thick patties.
Oil grill. Barbecue burgers, lid open, until firm to the touch and grill marks form, 4 to 5 min per side. Serve on buns and top with your favourite burger toppings.
Calories 394, Protein 22g, Carbohydrates 48g, Fat 4g, Fibre 5g, Sodium 958mg.
Excellent source of iron.