Healthy @Home Kitchen

07/30/2020

For this week’s recipe, I am going to share our recipe for Bean Burgers and Zucchini Fries that we make in our Healthy Home Kitchen.

First, we will start with our Zucchini Fries:

2 zucchini

1 cup panko breadcrumbs or corn flake crumbs

½ cup grated parmesan cheese

1 tbsp garlic powder

1 tbsp dried basil

1 tsp salt

1 tsp pepper

2 eggs

Preheat oven to 400 degrees.
Thinly slice zucchini into narrow strips.
Whisk eggs together in a bowl.
Mix panko and seasonings together in a second bowl.
Dip zucchini slices in eggs and then in corn flake crumbs.
Place zucchini on a cookie sheet that is covered in parchment paper and sprayed with baking spray.
Spray tops of zucchini with baking spray.
Bake 10-15 minutes, or until soft and brown.

Source: Chef Mary Magnetico

The Simplest Bean Burgers

2 cups well-cooked black, white, or red beans, chickpeas, or lentils, or one 14-oz can, drained

1 onion, cut into chunks

1/2 cup rolled oats (not instant), plus more if necessary

1 tbsp chili powder or spice mix of your choice

Salt and pepper

Bean-cooking liquid, stock, wine, cream, milk, water, ketchup, etc. (optional)

2 tbsp olive oil, or more as needed

Line a baking sheet with parchment or wax paper. Put the beans, onion, oats, chili powder, and some salt and pepper in a food processor. Let the machine run, stopping to scrape down the sides as needed, until the mixture is thoroughly combined but not puréed, about 1 minute. (If you don’t have a food processor, put everything in a large bowl and use a potato masher.) Let the mixture sit for 5 minutes. You want a moist consistency that will easily form cakes. If it is too wet, add more oats; if it’s too dry, bean-cooking liquid or other liquid. In either case, add the ingredient 1 tablespoon at a time and pulse (or mash) after each addition.
Lightly wet your hands and shape the mixture into 4 large or 8 small patties; put them on the baking sheet. If you have time, cover and refrigerate for 1 hour or overnight.
Put the oil in a large skillet over medium heat. When it’s hot, add the patties. Cook, undisturbed, until brown and crisp on one side, 3 to 8 minutes. Add more oil if the pan looks dry, then turn the burgers over carefully with a spatula and cook until they feel firm and are browned on the other side, another 3 to 5 minutes. Serve hot or warm.

Bean-and-Cheese Burgers: Stir 3/4 cup freshly grated Parmesan, cheddar, Swiss, Jack, mozzarella, or other cheese into the mixture right before forming into patties.

Bean-and-Greens Burgers: Add 1 cup cooked greens, squeezed dry, to the food processor in Step 1. If mixing by hand, chop before adding.

Source: How to Cook Everything Vegetarian by Mark Bittman, https://www.markbittman.com/recipes-1/the-simplest-bean-burgers