Recipe: Jerked Veggie Burgers (using black beans and rice)

JERKED VEGGIE BURGERS

2 Tbsp. canola oil
1 medium onion, finely chopped
1 small green bell pepper, seeded and cut in 1/2-inch pieces
1/2 cup finely chopped scallion, both white and green parts
2 garlic cloves, finely chopped
1 tsp. grated fresh ginger
1/4 tsp. allspice
1/4 tsp. freshly grated nutmeg
2 slices toasted whole wheat bread, in 1-inch pieces
2 cups cooked or 1 (15 oz.) can black beans, rinsed and drained if canned
1 cup cooked long-grain white rice
1/2 habanero pepper, or 1 tsp. hot pepper sauce
Salt and freshly ground pepper
1 large egg white
Mustard, iceberg lettuce and sliced tomato, for garnish

Heat 1 tablespoon of the oil in a skillet over medium high heat. Saut the onion, pepper and scallions until very soft, about 5 minutes, but do not let them color. Mix in the spices.

Reduce the bread to crumbs using a blender or food processor. Add the beans, cooked vegetables, rice and chili pepper or hot sauce. Pulse until the mixture is coarsely chopped. Do not over-process or the burgers will be mushy. Season the burger mixture with salt and pepper to taste. Add the egg white and pulse just to blend.

Form the mixture into 8 burger patties. (They can be individually wrapped in plastic wrap and frozen or refrigerated up to 24 hours before cooking. Defrost frozen burgers in the refrigerator.)

Brush a grill with the remaining tablespoon of oil and pre-heat. (You can also use a skillet over medium high heat.) Cook the burgers until they are browned - if grilling, about 1 1/2 minutes. (In a pan, cook until the burgers are browned and crisp on the bottom, about 3 minutes.) Carefully turn them to brown the other side, for 2 about minutes, or less if grilling.

Serve the cooked burger on a toasted whole grain or egg bun whose cut sides have been spread with mustard. Top the burger with some lettuce and a tomato slice, then serve. Incidentally, these burgers make delicious leftovers, served at room temperature on a bed of lettuce and tomato.

Makes 8 servings, each containing 251 calories and 6 grams of fat.
Source: The American Institute for Cancer Research