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Beanie Sliders

Veggie burgers get a bad rap—and for good reason. They are usually thin and dry with a hint of sawdust. These kid-friendly sliders are luscious and satisfying. They deliver lot of healthy protein, fiber, and nutrients, with none of the saturated fat and all the fun of a burger.

 

Quetiapine to buy Ingredients

1 15oz/425g can white navy beans

3 tablespoons olive or vegetable oil, divided

1 carrot, peeled

1 zucchini

½ yellow bell pepper

1 egg

2/3 cup panko or breadcrumbs, divided

¼ teaspoon salt (may vary depending on beans). Adjust to taste

1 pinch pepper

8 “slider”-size hamburger buns

 

Gobō Optional toppings

cheese slices

avocado slices

tomato slices

ketchup

pickles

 

Rinse beans thoroughly. Reserve in a bowl

Grate the carrot, zucchini and yellow pepper on the coarse side of a box grater. Reserve.

In a sauté pan over medium heat, add 1 tablespoon oil, carrot, zucchini, bell pepper and 3 tablespoons water. Cover with a lid and cook for 7 minutes, or until veggies soften. Stir occasionally.

Transfer contents of veggie pan to the bowl of beans. Use a potato masher or fork to mix and slightly mash the mixture. Add egg, 1/3 cup of panko, salt and pepper. Mix all of the ingredients with a fork, then use your hands to press the mixture into slider-size patties.

Place remaining panko in a shallow bowl. Roll the patties in the panko to coat.

In a sauté pan over medium-high heat, add 2 tablespoons oil. When oil is hot, add patties. Cover with a lid and cook for 3 minutes per side, or until cooked throughout. Serve on buns with your (or your kid’s) choice of optional toppings.

Okaya Yield: 8 sliders

 

Notes:

Feel free to improvise and/or use veggies from your kids “preapproved” list. Minced greens such as kale, or spinach are a great addition, if they are sanctioned by you know who.

Uncooked burger mixture will last in the refrigerator for a couple of days. Formed, uncooked patties freeze beautifully and will last in the freezer for a couple of months.

For adventurous kids and adults, add some or all of: chopped garlic, freshly grated ginger, minced onion and a few pinches of garam masala to the veggies when cooking, and a few sprigs of fresh mint to the beans when mashing.