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Bean Burgers with Creamy Mustard Sauce

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Categories: Vegetarian
Type: Sandwiches

These bean burgers taste great with the creamy mustard sauce, and they're very heart-friendly!

Serves: Serves: 6

Ingredients:

  • 3 cups canned red kidney beans, mashed
  • 1/2 cup chopped green bell pepper
  • 1 tablespoon chopped green onion
  • 1/2 cup egg substitute
  • 2 tablespoons low-sodium soy sauce
  • 1/2 cup bread crumbs
  • 2 teaspoons Mrs. Dash seasoning
  • 1/2 teaspoon garlic powder
  • 1/2 cup nonfat sour cream
  • 1/2 cup plain nonfat yogurt
  • 2 tablespoons spicy mustard
  • 1/2 teaspoon dried dill

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Directions:

  1. Combine beans, bell pepper, green onion, egg substitute, soy sauce, bread crumbs, Mrs. Dash seasoning and garlic powder in medium bowl; mix well.
  2. Spray large nonstick skillet with cooking spray and heat over medium-high heat.
  3. With a large spoon, scoop portions of bean mixture into skillet and press to flatten into 2-to 3-inch patties. Cook until browned on both sides, 4 to 5 minutes per side.
  4. Combine sour cream, yogurt, mustard and dill in small bowl; mix until blended. Cover and refrigerate several hours before serving.
  5. Wrap bean burgers in foil; cover and refrigerate until ready to serve.
  6. Reheat bean patties (wrapped in foil) in 350F oven 10 to 15 minutes. Serve with mustard sauce, lettuce, tomatoes and onions in pita pocket breads.
Tips:
  • Legumes are nutritional superfoods. One cup contains 200 to 250 calories, 14 to 20 grams of protein, 6 to 8 grams of fiber and fewer than 2 grams of fat, along with a multitude of vitamins and minerals.

excerpted from:

Excerpted from Cook Once, Eat for a Week by Jyl Steinback. Copyright © 2003 by Family Fit Lifestyle, an Arizona Corporation.

To order this book go to Amazon.

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