10 BBQ Dishes That Won't Make You Bust Out of Your Bikini
Cook up these health-conscious noms for your Fourth of July shindig
The scoop: Black beans and flaxseeds are heart-healthy and protein-heavy. This recipe is also low in sodium, flavored instead with garlic and spices. To make these burgers gluten-free, use certified gluten-free oats, tamari and breadcrumbs.
Makes 8 servings
1/2 cup onion, diced
1 large garlic clove, minced
Flax "eggs": 2 1/2 tablespoons ground flax and 1/2 cup warm water, mixed in bowl
1 cup oats, processed into a flourlike texture
1 1/2 cups breadcrumbs
1 cup grated carrots
1 cup cooked black beans, rinsed and roughly pureed or mashed
Heaping 1/4 cup finely chopped parsley
1/3 cup almonds, chopped (toasted if preferred)
1/2 cup sunflower seeds, (toasted if preferred)
1 tablespoon extra virgin olive oil
1 tablespoon tamari (soy sauce)
1 1/2 teaspoons chili powder
1 teaspoons cumin
1 teaspoons oregano
Fine grain sea salt and black pepper, to taste (I used about 1/2 teaspoon salt or a bit more)
Preheat oven to 350 degrees Fahrenheit (if baking). In a large skillet, sauté onions and garlic in 1/2 tablespoon oil. Mix your flax egg together in a small bowl and set aside for at least 10 minutes while you prepare the rest of the ingredients.
Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together.
Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about five minutes on each side. For the barbecue, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side.
(Source: Oh She Glows)
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