Couscous Bean Patties with Salad in Pita Pockets
Black beans and whole wheat couscous contribute soluble and insoluble fibres to these vegetarian burgers, which are tasty tucked into whole wheat pitas along with chopped salad. Start the meal with carrot, broccoli and rutabaga sticks to dip into Creamy Herb Dip.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 496 |
| pro | 19 g |
| total fat | 12 g |
| sat. fat | 1 g |
| carb | 82 g |
| fibre | 14 g |
| chol | 0 mg |
| sodium | 886 mg |
| % RDI: | - |
| calcium | 12% |
| iron | 36% |
| vit A | 65% |
| vit C | 113% |
| folate | 105% |
Suggested Recipes
-
2/3 cup (150 mL) vegetable stock
1/2 cup (125 mL) grated carrot
1/3 cup (75 mL) whole wheat couscous
Half sweet red pepper, diced
1 can (19 oz/540 mL) black beans, drained and rinsed
1/4 cup (50 mL) dry bread crumbs
2 tbsp (25 mL) chopped fresh parsley
2 tbsp (25 mL) balsamic or wine vinegar
1/2 tsp (2 mL) dried oregano
1/4 tsp (1 mL) each salt and pepper
2 green onions, chopped
2 cloves garlic, minced
2 tsp (10 mL) canola oil
4 whole wheat pitas
Chopped Salad:
2 tbsp (25 mL) canola oil
1 tbsp (15 mL) balsamic or wine vinegar
1/2 tsp (2 mL) dijon mustard
1 small clove garlic, minced
Pinch each salt and pepper
3 cups (750 mL) shredded romaine lettuce
2 radishes, sliced
Half sweet red pepper, chopped
Preparation:
In small saucepan, bring stock to boil; stir in carrot, couscous and red pepper. Remove from heat; cover and let stand for 5 minutes.
In bowl, coarsely mash beans. Add couscous mixture, bread crumbs, parsley, vinegar, oregano, salt, pepper, onions and garlic; stir to combine. Shape into four 1/2-inch (1 cm) thick patties. (Make-ahead: Cover and refrigerate for up to 2 days.)
Brush oil over nonstick skillet; heat over medium heat. Add patties; cook, turning once, until crisp and golden, 10 minutes.
Chopped Salad: Meanwhile, in large bowl, whisk together oil, vinegar, mustard, garlic, salt and pepper. Add romaine, radishes and red pepper; toss to coat.
Cut top third off each pita; open pita and place top piece in bottom of each. Stuff pitas with patties and salad.
Additional Information
-
Side Dish Savvy
Creamy Herb Dip:Add vegetables to this dip to up your vegetable intake.
In food processor, pur?1 cup (250 mL) 1% cottage cheese with 1/4 cup (50 mL) plain low-fat yogurt until smooth. Stir in 1 green onion, finely chopped; 1 tbsp (15 mL) chopped fresh parsley; 1/2 tsp (2 mL) Dijon mustard; 1/4 tsp (1 mL) dried dillweed; and pinch pepper. Refrigerate for at least 1 hour or for up to 3 days.
Makes 1-1/3 cups (325 mL).
Per 1 tbsp (15 mL): about 11 cal, 2 g pro, trace total fat (trace sat. fat), 1 g carb, 0 g fibre, 1 mg chol, 52 mg sodium. % RDI: 1% calcium, 1% folate.
Tags:
Main Course; Vegetables; Beans and Legumes; Grains; Skillet; Vegetarian;
Source
Canadian Living Magazine: February 2003
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