How to make Junior Veggie Burgers Recipe - If your preschooler passed on the beans last night, don’t worry. He won’t even notice they’re in this patty.
Ingredients:
2 tablespoons finely chopped carrot
2 tablespoons finely chopped red pepper
2 tablespoons frozen whole kernel corn
½ cup cooked black beans
½ cup cooked brown rice
1 egg yolk
1 tablespoon fine dry bread crumbs
1 tablespoon olive oil
6 small whole-grain buns
6 small Bibb lettuce leaves
6 tomato slices
¼ cup plain yogurt
2 teaspoons honey mustard
Method:
1 Place carrot, red pepper, and corn in a microwave-safe bowl and add 1 tablespoon water. Cover with wax paper and microwave on high for 2 minutes, or until tender. Drain and set aside.
2 Place beans and rice in a bowl and mash with a fork. Stir in cooked veggies and egg yolk. With wet hands, shape well-rounded tablespoons of mixture into balls, then roll in bread crumbs to coat. Flatten into 6 patties.
3 Heat oil in a skillet on medium. Cook patties for 2 to 3 minutes per side. Serve in buns with lettuce, tomato, and a dip made of stirred yogurt and honey mustard.
Makes 6 servings. Nutrition per serving: 183 calories; 7g protein; 6g fat (1g saturated fat); 27g carbohydrate; 4g fiber; 80mg calcium; 2mg iron; 177mg sodium.
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| Junior Veggie Burgers |
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