Recipe: White Bean and Spinach Patties (with garlic, onion and rosemary)

WHITE BEAN AND SPINACH PATTIES

1 (15 oz.) can cannellini or great northern beans, drained and rinsed
3/4 cup bread crumbs (more if needed, for desired consistency)
1 (10 oz.) package frozen chopped spinach, well drained with all excess water squeezed out with a dish towel, if possible
1 egg lightly beaten
1 small onion, minced
1 1/2 tsp. dried rosemary, crushed
1/2 tsp. garlic powder
1/2 tsp. onion powder
Salt and fresh ground pepper (to taste)
Light oil for sauteing such as canola oil or light olive oil
Warm pita bread (for serving)
Your favorite toppings (for serving)

Mash beans well in a mixing bowl. Add bread crumbs, then remaining ingredients, except oil, and stir thoroughly until mixed and mixture sticks together well. If the mixture is too wet, add some more bread crumbs a little at a time. (If time to refrigerate, form patties and chill.)

Heat just enough oil to coat the bottom of a large skillet. When sizzling hot, drop the pre-chilled patties or bean mix in 1/4 cup portions and flatten lightly to 3 to 4-inch rounds. Cook on both sides over medium heat until nicely browned. Transfer cooked burgers to plate lined with paper towels and repeat until all burgers are cooked.

Serve at once with warm pita bread and your favorite toppings.

Makes 6 servings

Per serving (not including pita): 160 calories, 4 g total fat (1 g saturated fat), 24 g carbohydrate, 9 g protein, 4 g dietary fiber, 320 mg sodium.

RECIPE NOTES:
"This recipe features the natural combination of beans and spinach. It's an opportunity to help minimize meat consumption without sacrificing essential nutritional value. Both ingredients pack a nutritional punch. Beans have been woven into the fabric of the human culinary experience for millennia, being among the first cultivated crops.

The cannellini, a variety of beans popular in Tuscany, have a smooth texture, creamy consistency, and a nutty flavor. They pair well with spinach, which, although tender, help the patties attain a hearty, satisfying consistency.

Making it meatless doesn't mean you can't make it mouth-watering. Onion, garlic and rosemary provide a flavor boost. The use of onion and garlic powder intensifies the impact of the flavor of these culinary essentials.

The rosemary, an evergreen shrub native to the Mediterranean region with a tea-like aroma, provides a pleasant piney flavor. An herb of the mint family, it has curved pine needles. Its name is derived from the Latin meaning "dew of the sea." The pungent oil found in the needles adds a distinctive flavor to the dish.

Like almost all veggie-burger patties, these will hold together better if you have the time to refrigerate them before and after shaping. Gentle handling is essential, and remember not to overcook. Finally, these patties are not intended to be served on hamburger rolls. Pita bread works much better or serve alone on a plate. The lack of the doughy mass of the rolls eliminates the possibility that it will alter the dish by absorbing needed moisture.

When making bean patties, individual creativity is the key to achieving taste satisfaction. For instance, toppings can often be the difference between an average dish and one that has a high level of taste. Consider using things like salsa to enhance the flavor. Plus, pair the patties with great additions like the garden fresh goodness of a green salad with its inherent crunch.

Even if you are not a vegetarian, adding these to your menu can alter your diet it in a healthy way. Once you master the technique, they are easy to prepare and fast to cook. They provide a great way to reduce meat consumption without sacrificing nutrition."

Source: The American Institute for Cancer Research (AICR)