2 cups cooked or canned black, white or red beans, chickpeas, or lentils, drained, liquid reserved
1 small onion, chopped
1 tablespoon garlic, chopped
1/2 cup rolled oats
4 carrots, peeled and grated (11/2 cups)
1/4 cup chopped fresh parsley or cilantro
1 tablespoon chili powder or other spice mix
1 teaspoon salt, pepper to taste
1/4 cup olive oil
8 slices whole wheat toast or buns
4 lettuce leaves, tomato, half red onion, 4 tablespoons mustard
Combine beans, onion, garlic, oats, carrots, parsley, chili powder, salt and pepper in a food processor. Pulse until combined but not pureed. If the mixture does not hold together, add reserved bean liquid a tablespoon at a time until it does. Let the mixture rest for a few minutes before shaping burgers.
Shape into patties 1 inch thick. Cover and refrigerate for several hours. Film the bottom of a large nonstick or cast-iron skillet with the oil and turn the heat to medium. Cook patties in the hot skillet, 3 to 5 minutes per side. Makes 4 servings.
Source: “VB6: Eat Vegan Before 6:00 to Lose Weight and Restore Your Health … for Good,” by Mark Bittman (Clarkson Potter, $26).
Per serving: 530 calories; 14 grams protein; 74 grams carbohydrates; 22 grams fat; 1,043 milligrams sodium; 12 grams fiber; 9 grams sugar.
4 large portabella mushrooms, stems trimmed
Olive oil spray
Salt and pepper
4 hamburger buns, toasted
1/2 cup jarred roasted red bell peppers
Spray the mushrooms all over with olive oil or cooking spray. Season with salt and pepper to taste. Grill over medium-high heat for 7 to 8 minutes per side, until tender. Serve on toasted buns, topped with roasted peppers and any other desired garnishes. Makes 4 servings.
Source: “Campfire Cuisine: Gourmet Recipes for the Great Outdoors,” by Robin Donovan (Quirk Books, $15.95).
Variation: Grill cup side down for 10 minutes, then turn. Fill the cavities with slivers of Comte or Gruyere cheese and a heaping tablespoon creme fraiche and grill for 10 more minutes (from “The Picnic Cookbook,” by Annie Bell (Kyle Books, $19.95).