The Fourth of July is nearly upon us, and what better way to celebrate than a party with friends and family? This year, instead of the typical menu of hamburgers and hot dogs on the grill, try these veggie burgers made with yams, portobello mushrooms, black beans and kale. These burgers are easy to make, freeze well, and are a healthy low calorie/high fiber alternative to traditional barbecue fare.
- 1 medium yam (approx. 1½ cups cooked)
- 2 cans low sodium black beans (15 oz. each)
- 2 cups kale, finely chopped
- 1 portobello mushroom, finely chopped
- 1/2 red onion, finely minced
- 2 cloves garlic, finely minced
- 2/3 cup oat flour (ground oatmeal)
- 1 tsp. thyme
- 1 tsp. kosher salt
- ½ tsp. ground black pepper
1. Preheat oven to 400 degrees F. Grind oatmeal in a food processor and set aside.
2. Bake the yam at 400 degrees F for 45-60 minutes until soft. Allow to cool, peel and set aside.
3. Heat a skillet on top of the stove and dry saute (no oil) the red onion for 5-7 minutes until soft. Add the garlic and continue to cook for 2-3 minutes.
4. In a large bowl combine the kale and mushrooms.
5. Add the cooked yam, black beans, and onion/garlic mix. Add in the ground oatmeal and seasonings.
6. Shape burger patties (4 oz. each) using a round mold or your hands. They should not be too thick.
7. Preheat oven to 375 degrees F.
8. Place burger patties on a parchment lined baking sheet …
and bake at 375 degrees F for approximately 20-25 minutes until slightly browned. Gently flip and bake on the second side for another 10-12 minutes.
9. To serve: lightly grill for 3-5 minutes per side until heated through. Serve on toasted whole wheat bun with avocado, tomato, lettuce, red onion and mustard, as desired.
Nutrition Information (per serving): 110 calories; 0 grams fat; 0 grams saturated fat; 0 mg cholesterol; 210 mg sodium; 20 grams carbohydrates; 5 grams dietary fiber; 6 grams protein (values are approximate).