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.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2003
Ingredients
Chopped Salad:
Method
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.
Nutritional facts <b>Per serving:</b> about
- Sodium 886 mg
- Protein 19 g
- Calories 496.0
- Total fat 12 g
- Cholesterol 0 mg
- Saturated fat 1 g
- Total carbohydrate 82 g
%RDI
- Iron 36.0
- Folate 105.0
- Calcium 12.0
- Vitamin A 65.0
- Vitamin C 113.0
