These burgers are full of nutritious ingredients, and they freeze easily. Serve them with sesame sauce (recipe included) or with regular burger condiments. This recipe can also be used to make beanballs for pasta and “meatballs”; just shape into balls instead of burgers, brush them with oil, and bake at 375 F (190 C) until golden brown.
1/4 cup (60 mL) low-sodium vegetable broth
4 white onions, chopped
4 bell peppers, any colour, chopped
4 cups (1 L) chopped button mushrooms
8 cups (2 L) cooked black beans
2 cups (500 mL) unsalted mixed nuts, toasted
8 slices of whole grain toast
Juice of 4 lemons
2 Tbsp (30 mL) yellow or Dijon mustard
2 Tbsp (30 mL) dried oregano, thyme, or parsley, or 1/2 cup (125 mL) chopped fresh herbs
4 tsp to 3 Tbsp (20 to 45 mL) Montreal steak spice (see recipe to make your own)
Cumin and cinnamon, to taste
1 cup (250 mL) cornmeal
1/2 Tbsp (7 mL) extra-virgin olive oil
3/4 cup (180 mL) sesame seeds, toasted
1 tsp (5 mL) low-sodium soy sauce
Juice of 2 lemons
2 Tbsp (30 mL) honey
2 Tbsp (30 mL) sweet red chili sauce
Salt and pepper, to taste
Heat vegetable broth in very large skillet or wok; sauté onion in it until translucent. Add peppers and mushrooms and continue to sauté until cooked.
Transfer vegetables to mixing bowl and add black beans. Use handheld blender to blend bean and vegetable mixture until a chunky purée is formed.
In coffee grinder, grind toasted nuts into a flour or paste and grind whole grain toast into bread crumbs.
Stir nuts and bread crumbs, lemon juice, mustard, herbs, Montreal steak spice, cumin, and cinnamon into bean and vegetable mixture. Form approximately 18 burgers out of the mixture.
If mixture is too wet, add more bread crumbs until you can form burgers easily. If mixture is too chunky, blend into a smoother purée.
Spread generous amount of cornmeal on small plate and dredge burgers. Cook in skillet, coated with enough oil to prevent sticking, over medium heat until golden brown on both sides.
While burgers are cooking, make sauce. In coffee grinder, grind sesame seeds into smooth paste. Blend sesame seed paste with soy sauce, lemon juice, honey, sweet red chili sauce, salt, and pepper.
Burger mixture can be stored, uncooked, in an airtight container in the fridge (for 3 to 4 days) or freezer (for 2 to 3 months) until ready to use.
Store cooked burgers, once cooled, in fridge or freezer in an airtight container, arranging them to avoid sticking together, with waxed paper separating burgers.
Makes 18 servings.
Each serving contains: 236 calories; 9 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (5 g sugars, 6 g dietary fibre); 316 mg sodium
Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.
To make your own seasoning, mix together:
2 Tbsp (30 mL) paprika
2 Tbsp (30 mL) black pepper
2 Tbsp (30 mL) kosher salt
1 Tbsp (15 mL) garlic powder
1 Tbsp (15 mL) onion powder
1 Tbsp (15 mL) ground coriander
1 Tbsp (15 mL) dill
1 Tbsp (15 mL) red pepper flakes
Store leftover Montreal spice mix in a glass jar with airtight lid.
source: "Healthy Make-Ahead Meals", alive #361, November 2012
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.
This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.