9
540-mL can black beans
1/3 cup coarsely chopped onion
1 garlic clove, minced
1 egg
3 tbsp barbecue sauce, or ketchup
1 tbsp Worcestershire sauce, or 1 1/2 tsp HP Sauce
1 tsp vegetable oil
1/2 tsp salt
1/2 tsp ground pepper
1/3 cup all-purpose flour
1/2 cup store-bought dry bread crumbs
1/2 cup shredded nippy cheddar
6 sliced hamburger buns
Drain beans, then rinse with cold water. Drain well, then pat dry with paper towels. Place in a food processor fitted with a metal blade. Add onion, garlic, egg, 2 tablespoons (30 mL) barbecue sauce, Worcestershire, oil, salt and pepper. Pulse just until beans are about the size of peas. Don't purée. Turn mixture into a large bowl.
Add flour. Stir in with a spatula until evenly mixed. Sprinkle with bread crumbs. (Only store-bought bread crumbs or crackers ground in a processor until very fine will work.) Stir in. Mixture will be very thick. Scatter with cheese and work in with your hands. Divide mixture into 6 portions. Using well-floured hands, shape into burgers, about 1/2 inch (1 cm) thick. If making ahead, refrigerate in a sealed container up to 1 day or freeze.
Oil grill and preheat barbecue to medium-high. Place burgers on grill. Brush with remaining barbecue sauce. Barbecue with lid down, turning once, until hot, from 8 to 10 minutes. Serve on buns with salsa, if you like.
Calories 210, Protein 11.2g, Carbohydrates 29.4g, Fat 5.5g, Fibre 4.7g.
These great-tasting burgers don't demand a mind-numbing list of unusual ingredients. Plus, they hold together well on the barbecue and freeze beautifully-so why not make a double batch to have on hand?
Worcestershire sauce contains anchovies, so if you don't want a fish source in your diet, use HP Sauce.