Integrative Life-style – Cooking Recipe, Main Dish

Cooking time: 25 min,

Preparation time :
30 min.

Ingredients for 6-8 servings

1 (15-ounce) can black beans, drained and rinsed (about 1½ cups)

1/2 cup fine ( 1 medium size ) chopped onion

2 fine chopped garlic cloves

1/2 teaspoon garam masala powder

1 large baked sweet potato

4 fine chopped mushrooms

11/4 cups cooked short-grain brown rice

1/4 cup no sugar ketchup or tomato sauce

1 teaspoon garlic powder

1 teaspoon low-sodium tamari or light soya sauce

1 teaspoon smoked paprika

Splash of unsweetened, unflavored plant milk

Dash of salt

For serving:

Whole wheat buns

Mustard sauce

Lettuce leaves,

Pickles and fresh onion rings.

Fries oil free

Directions:

1. Heat a pan on a medium heat fire, add the onion, garlic with the spices, after 1 minutes, add the mushrooms. Stir it not to stick, and cook it for 2-3 minutes to become a little soft and dry.

2. Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice, sweet potato.

2. Add the cooked mixture of onion and mushrooms, ketchup, garlic powder, tamari, and paprika to the bowl, and knead to make the mixture workable for forming burgers. Add unsweetened, unflavored plant milk, 1 splash at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.

3. Form the mixture into palm-size patties about ⅜-inch thick.

4. Roll the edges against a flat surface to make a round shape with flat sides.

5. Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.

6. Serve on buns or alone with your favourite condiments. Enjoy it!

Notes:

Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water.

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