Easy Bean Patties

Meat is a difficult proposition here in Slovakia. Well, at least for me.

The Slovaks are a pork-loving people. I am decidedly anti-pork (with the exception of bacon and some sausage). The Slovaks also are fond of many meats that are uncommon in American supermarkets, such as goose, venison, and duck. I just can’t face any new meats.

Not to mention the tradition here of buying a live carp for Christmas dinner, keeping it alive in the bathtub until that fateful supper. Thank goodness those vendors are gone for the year.

Anyway, this long-winded dissection of foreign culinary habits is meant only as a justification for my looking into ways to create protein-packed main dishes without resorting to cultivating a taste for pigeon.

For everyone else, bean burgers are still a great idea for everyday dinners as they are high in fiber as well as protein and, oh yeah, cheap. Even if you do find chicken or ground beef for $3 a pound on sale, it doesn’t beat a can of beans at about $0.50 to $1.

I found this recipe on the site promoting Mark Bittman’s How to Cook Everything series of cookbooks. Specifically, it comes from the new book, How to Cook Everything Vegetarian, which was on my wish list for this Christmas.

I had an extra can of chickpeas in the cupboard from a side dish I forgot to make, so that became the base for our patties. Because this was the first time I was trying this recipe, I didn’t go with any of the suggested variations such as adding cheese (I’ve made veggie patties from scratch only once in my life, and the result was nearly disastrous).

On the other hand, I didn’t have any cheese to add. In fact, after I’d already started adding things to the mixing bowl, I realized that I did not have an egg, either. I’d used the last ones the night before to make French toast, forgetting I was supposed to reserve one. Oops.

I ended up adding a tablespoon of mayonnaise to the mix, figuring that at least that spread contains egg. Bittman does suggest some vegan alternatives for binding, but it seemed odd to add another half-cup of oatmeal and too much trouble to make mashed potatoes or rice from scratch just for this recipe. The mayo turned out to work just fine as a binder, fortunately.

I also had to vary the recipe slightly as far as the method went. I don’t have a blender or food processor here, so instead I chopped the onion as finely as I could and then had at the mixture with our potato masher. It took a good bit longer than the food processor would have, but with enough effort it became a uniform mush.

The patties we ended up with perhaps could have used some more seasoning, but we enjoyed them with sauces that provided the extra kick. Scott spread his with ketchup and whole-grain mustard, whereas I dipped mine in some tartar sauce as if I were having some fried cheese. We ate them without buns or bread this time, but they are solid enough to be used as hamburger substitutes.

I’m going to try making some with kidney beans soon. And this time, I’m so going to remember the egg.

The Simplest Bean Burger
Source: Mark Bittman, How to Cook Everything Vegetarian
Yield: 4 to 6 patties

• 2 cups well-cooked white, black, or red beans or chickpeas or lentils, or one 14-ounce can, drained (I used chickpeas/garbanzo beans.)
• 1 medium onion, quartered (I used half a large onion, chopped fine.)
• ½ cup rolled oats (preferably not instant)
• 1 tablespoon chili powder or spice mix of your choice (I used taco seasoning.)
• Salt and freshly ground black pepper
• 1 egg (I used one tablespoon of light mayonnaise.)
• Bean-cooking liquid, stock, or other liquid (wine, cream, milk, water, ketchup, etc.) if necessary (I added a little water.)
• Extra virgin olive oil or neutral oil, like grapeseed or corn, as needed (I used nonstick olive-oil spray.)

1. Combine the beans, onion, oats, chili powder, salt, pepper, and egg in a food processor and pulse until chunky but not puréed, adding a little liquid if necessary (this is unlikely but not impossible) to produce a moist but not wet mixture. Let the mixture rest for a few minutes if time allows.

2. With wet hands, shape into whatever size patties you want and again let rest for a few minutes if time allows. (You can make the burger mixture or even shape the burgers up to a day or so in advance. Just cover tightly and refrigerate, then bring everything back to room temperature before cooking.) Film the bottom of a large nonstick or well-seasoned cast-iron skillet with oil and turn the heat to medium. A minute later, add the patties. Cook until nicely browned on one side, about 5 minutes; turn carefully and cook on the other side until firm and browned.

3. Serve on buns with the usual burger fixings. Or cool and refrigerate or freeze for later use.

Notes:
Simplest Vegan Bean Burger. Many options: Omit the egg, obviously. Add 1/2 cup Mashed Potatoes; or 1/2 cup cooked oatmeal or short-grain rice (white or brown); or 1/4 cup miso or 1/2 cup tofu.

Bean-and-Cheese Burger. As a flavor-adder, cheese can’t be beat, plus there are two bonuses: You don’t have to mess with melting cheese on top of the burger, and-for the most part-it acts as a binder. Add 1/2 to 1 cup grated Parmesan, cheddar, Swiss, Jack, mozzarella, or other cheese to the mix (you can omit the egg if you like).

Bean-and-Spinach Burger. Of all the veggies you can add to a burger, I like spinach. You can leave it uncooked and just shred it if you prefer (figure about 2 cups), but this gives better results; it’s great with a little garlic added: Squeeze dry and chop about 1 cup cooked spinach (you’ll need about 8 ounces of raw spinach to start, or you can use frozen spinach); add it to the mix and proceed with the recipe.

Bean-and-Veggie Burger. Many options, but don’t overdo it or the burger will fall apart: Add up to 1/2 cup carrots, bell peppers, shallots, leeks, celery, potato, sweet potato, winter squash, zucchini, or a combination. Cut into chunks as you do the onion and grind with the beans or shred or mince and add afterward.

High-Protein Bean Burger. The soy gives it just a little boost: Instead of rolled oats, use rolled soy (soy flakes).

13 Ways to Build Delicious Veggie Burgers

There are more ways to vary the burgers in this section than I can imagine, but here are a few ideas. The basic rules are to make sure the mixture is neither too dry nor too wet (if you find yourself in the first situation, add a liquid ingredient; in the second, add some oats, ground rice powder or flour, cornmeal, flour, bread crumbs, or the like). But as for flavors, the sky’s the limit.

1. Fresh herbs. You can almost not go wrong with fresh herbs, as long as you don’t use overwhelming amounts. Add up to 1/2 cup parsley, basil, or dill leaves; somewhat less of mint, cilantro, or chervil; a tablespoon of oregano or marjoram; or only a teaspoon or so of fresh thyme, tarragon, or rosemary.

2. Dried herbs. Use by the pinch; to really get the seasoning right, taste and adjust it (you can cook a little bit first if you don’t want to taste it raw).

3. Spices. The spice mix-chili or curry powder, for example-is an easy way to go, but you can combine fairly small amounts (usually 1/4 to 1/2 teaspoon) of various spices as you like. Try, for example, smoked paprika, cumin, and ground chiles; coriander, cumin, ginger, and cardamom; or anything else that appeals to you.

4. Garlic. Can’t go wrong, really. Add 1 teaspoon or more minced garlic to the mix, or a tablespoon or more Roasted Garlic, with a little of its oil.

5. Chiles. For heat, you can simply add cayenne, hot red pepper flakes, or the like. But if you want some texture, you might include 1/4 cup or more roasted (or canned) green or red chiles.

6. Soy sauce or miso. Just a tablespoon or so of soy sauce, but up to 1/4 cup of any miso; you can omit the egg if you like.

7. Ketchup, salsa, or mustard. Up to 1/3 cup of ketchup or salsa (both of which are pretty good); 1 tablespoon or so of Dijon or other mustard.

8. Nuts or seeds. The nice thing about nuts is the crunch. Add 1/4 cup or so of sesame or sunflower seeds and up to 1/2 cup nuts or pumpkin seeds toward the end of the processing so they don’t become too powdery.

9. Lemon, lime, or orange zest. The slight acidity brightens the taste.

10. Tomato paste. A tablespoon or two will give the burgers nice color and a more complex flavor.

11. Mushrooms. Add a tablespoon or so of dried mushrooms, soaked and cooked, as you would any other vegetable (see number 12). Or use up to about 1/2 cup raw, trimmed and added along with the oats and beans.

12. Cooked veggies. Milder flavor, softer texture than raw veggies: Add up to a cup of cooked vegetables- onions, greens, broccoli, potatoes, sweet potatoes, winter squash, zucchini-whatever you like. If you use potatoes and add them to the food processor along with the beans, you can omit the egg and oats.

13. Cooked grains. All-grain burgers tend to be mushy and uninteresting, but adding a bit of grains to other burgers results in a terrific light texture. Feel free to add up to a cup of cooked grains, along with the beans. Omit the oats and, if you like, the egg.

Recipe of the Day: Bean Burritos

 

 

Love It: You know, even if they didn’t have great nutritional value, I’d still love pinto beans. I especially love them refried, but they’re also good whole, as in this recipe. Pinto beans and cheese are a match made in Tex-Mex heaven.

Fear It: It’s come to my attention that tortillas often have an insanely high calorie count. I remember going on a diet in Vegas and setting out for the grocery store with the intention of buying tortillas as a bread replacement for my sandwiches, only to be shocked by the discovery that a small wrap could have as many calories as two hearty slices. Look for high-fiber tortillas to save yourself the pain.

Teach It: If you are like me at all, then you hate having to spend free time after work whipping up tomorrow’s lunch just after finishing cooking and cleaning up dinner. In college I would make huge batches of beans and rice once a month or so and fill my freezer with individually wrapped burritos so I could grab and go in the morning. I made smaller ones, though, so they’d heat up faster, but I imagine you could thaw these in the fridge overnight.

Eat It: Like I said above, frozen homemade burritos are a great lunch staple. Make your lunch a fiesta by packing some cinnamon and a rice pudding cup for a horchata-like dessert.

Bean Burritos
Source: Everyday Food
Yield: 8 servings

• ¾ cup rice (brown or white)
  
• 2 tablespoons olive oil
  
• 2 medium onions, chopped
  
• 4 cloves, garlic chopped
  
• 1 jalapeño chile, chopped (ribs and seeds removed, for less heat)
  
• ½ teaspoon ground cumin
  
• Coarse salt and ground pepper
  
• 3 tablespoons tomato paste
  
• 3 cans (15 ounces each) pinto beans, drained and rinsed
  
• 1 box frozen corn kernels (10 ounces)
  
• 6 scallions, thinly sliced
  
• 8 burrito-size (10-inch) flour tortillas
  
• 2 cups shredded Monterey Jack cheese (8 ounces)
  
• Salsa and sour cream (optional)
  

1. Cook rice according to package instructions; set aside.
2. Meanwhile, heat oil in a large saucepan over medium. Add onions, garlic, jalapeño, and cumin; season with salt and pepper. Cook, stirring occasionally, until golden, 10 to 12 minutes. Add tomato paste, and cook, stirring, 1 minute.
3. Add beans and 1 ½ cups water; bring to a boil, reduce heat to medium, and simmer, stirring occasionally, until thickened, 10 to 12 minutes. Add corn; cook to heat through, 2 to 3 minutes. Remove from heat; stir in scallions.
4. Heat tortillas according to package instructions; fill with rice, bean mixture, and cheese.
5. Assemble: Mound ¼ cup rice, ¾ cup bean mixture, and ¼ cup cheese on one side of tortilla. Fold, and hold in sides. Starting from filled end, holding sides in as you work, tightly roll into a bundle. Place on a baking sheet, seam side down, and prepare remaining burritos.
6. Serve immediately, with salsa and sour cream, if using, or wrap individually in plastic and freeze up to 3 months.

Notes:

Note: Before wrapping individually, freeze burritos on a baking sheet so they don’t come apart in the process; then put back in freezer.

Reheating From Frozen:

1. Microwave and oven: Remove frozen burritos from plastic wrap. Place on a microwave-safe plate; microwave on high for 3 minutes. Transfer to baking sheet; bake at 450° until crispy, about 10 minutes. This is our favorite quick method.

2. Oven only: Remove frozen burritos from plastic wrap; rewrap individually in aluminum foil. Place on a baking sheet; bake at 450°, 40 minutes; remove foil, and bake to crisp, 5 to 10 minutes. (To reheat defrosted burritos, remove any wrapping, and bake for 10 minutes.)

3. Microwave only: Remove frozen burritos from plastic wrap. Place on a microwave-safe plate, covered with a microwave-safe bowl, and defrost at high power for 3 to 4 minutes; uncover, and microwave on high, 3 to 4 minutes longer.

Nutritional notes:

Per serving: (without salsa and sour cream) 519 calories; 18.6 grams fat; 18.7 grams protein; 70.5 grams carbohydrates; 7.4 grams fiber

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Spicy Lentil Soup

As you might note from yesterday’s entry, I’m trying to incorporate more beans into my cooking. Beans have lots fiber (including the kind that lowers cholesterol) and protein, and as an added bonus, they’re cheap.

 

Right now, living in Europe, cheap is especially meritorious.

 

For anyone interested in learning about them for Weekend Herb Blogging at The Well-Seasoned Cook, lentils are an itty-bitty bean that, as I learned from Alton Brown on Good Eats, come in a number of colorful varieties — green, red, brown, black, etc. Like all beans, it’s part of the nutritious legume family, and if they showed up in your elementary school’s food pyramid, they’d be up with the Meats and Other Proteins. In the kitchen, lentils have a distinct advantage over most other dried beans as they do not need to be soaked for hours before cooking; just toss them right into the pot and simmer them for about 30-40 minutes to turn them tender.

 

I initially picked up the half-kilo bag of green lentils in order to make a lentil-chorizo soup, as it sounded like the most promising chorizo recipe not involving rice or eggs on the Food Network site. That soup was okay — if I were to make it again, I would add the chorizo back in at the last second to keep it from going mushy on me.

 

Of course, the recipe didn’t use up all those lentils. Because I hate to let good food go to waste (I lose enough to mold in my tiny fridge), I needed to plan a use for those lentils before they became like much of the canned goods in my Vegas pantry — forgotten space-wasters.

 

My old tendency to buy something and never use it was why I started meal planning in the first place, after all.

 

I searched for another recipe for lentils. I favored soup again, as we are trying to drop pounds. On Food Network Canada’s site, I found Christine Cushing’s recipe for Spicy Lentil Soup.

 

Because I have limited access to ingredients here in Slovakia, every recipe has to be made my own by necessity. In this case, the dried chile had to go — I don’t think they sell chiles here, period. Hot ketchup, yes. Anchos, no. I used some Asian chili paste I picked up in the ethnic aisle instead.

 

I haven’t seen cumin seeds, either. I don’t think I’ve seen them in my American grocery store, actually. Besides, even if they did sell them here, I wouldn’t be able to read the name on the package to know it. I left them out.

 

Also, the only lentils at the store are green, so the red ones had to go.

 

I reduced the olive oil in the recipe as well. Three tablespoons just seems excessive to me in general, but right now it seems especially egregious since I was making soup as a filling diet meal. One teaspoon is enough, especially in a nonstick pan. If I find the food is sticking or cooking too fast, I start adding in a little water to compensate.

 

And then there’s convenience. I had a bag of shredded carrots already. As it turned out, they created a nice textural contrast. I had a celery heart that needed to be used up, so I added more than double the amount of celery called for. This alteration heavily perfumed the soup with that distinct celery aroma, which intensified the dish’s flavor and made our apartment smell delicious all night.

 

As for the vinegar . . . well, I forgot about it. The soup was fine without it. I wouldn’t have had the right sort of vinegar, anyway, as I only get apple cider and balsamic. Same with broth — I only stock chicken.

 

So here it is — changed so much that I consider my own specialty now. It’s a delicious dish, good enough that I actually enjoy eating soup again.

 

Spicy Lentil Soup
Source: Colleen Fischer (with inspiration from Christine Cushing)
Yield: 7 one-cup servings

• 1 teaspoon olive oil
  
• 2 medium onions, chopped
  
• pinch salt
  
• 4 cloves garlic, sliced
  
• 6 cups chicken broth
  
• 1 cup lentils
  
• 4 stalks celery, chopped
  
• ¾ cup shredded carrots
  
• 1 teaspoon sambal oelek (Asian; like chili-garlic paste)
  
• ½ teaspoon ground black pepper
  
• 2 bay leaves
  

Heat the olive oil in a soup pot. Add the onions and salt, and sauté until translucent and lightly golden. Add the sliced garlic and sauté for about a minute.

Stir in the chicken broth, scraping the bottom of the pan to deglaze.

Add the remaining ingredients. Stir. Bring the pot to a boil, then cover and turn down the heat to low. Simmer for 30 minutes.

Remove the lid and simmer for about 10-15 minutes more, until the lentils are tender. Remove the bay leaves and serve hot.

Nutritional notes:
Per serving:
144 calories
2 g fat
9 g protein
23 g carbohydrates
9.5 g fiber

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