1 large onion, roughly chopped
3 cloves garlic, crushed and minced
1 egg, lightly beaten
4-6 oz mozzarella
1 tspn chili powder
1 tspn salt
½ tspn ground black pepper
2 cans beans, drained and rinsed (ingredients: beans, water, salt. I prefer Trader Joe’s® Organic Beans, any will do)
½ C multigrain hot cereal (or old fashioned oatmeal)
½ C plain bread crumbs (extra may be needed)
2-3 tspn butter
Sunflower oil, for cooking
1 - Combine first 4 ingredients in a food processor and pulse until the onion is finely chopped. Add the chilli powder and seasoning, pulse to mix.
2 - Scrape the sides of the processor with a silicone spatula, then add the beans and breadcrumbs and run the processor on high for a minute or two, until the mixture is thick. You may need to pause the machine once or twice to scrape the sides down again.
3 - Transfer the mixture to a mixing bowl and add the breadcrumbs, mixing with clean hands until it will form 8 somewhat firm patties. (Keep adding oatmeal and/or breadcrumbs until the desired consistency is reached.)
4 - Heat the oil and half the butter over moderately high heat until the butter just stops foaming and the oil ripples. Fry the patties a few at a time in the oil until the bottoms are golden brown and they feel solid (not falling apart) when picked up by a spatula, about 2.5 minutes each side. Drain on a towel or paper towels.
Serve with salad or steamed vegetables. No need to add a bun!!
Calories: 260 per burger
Why this works: The fiber from the grains helps regulate blood sugar while helping regulate digestive system integrity. The beans and grains also supply a hearty dose of protein and hunger regulating substances to keep you feeling full and satisfied for the long haul.