- 1 cup dried pinto beans *
- 1 onion, chopped
- 2 Tablespoons peanut oil
- 2 Tablespoons bread crumbs
- 2 Tablespoons chili sauce, or catsup
- 1/2 teaspoon prepared mustard
- dash dash cayenne pepper
- lowfat cheddar cheese slices
- 4 6-inch pita breads
- alfalfa sprouts
- tomato slices
1. Cook beans ... Soak overnight; drain water and add water; bring to a boil then soft boil about 35 minutes or until beans are soft enough to mash. Drain off water SAVING a bit for mix.
2. Saute onion in peanut oil until golden. Add drained beans and mash. It is not necessary to have them smooth.
3. Add bread crumbs, chili sauce, mustard, salt and cayenne. Mix well and moisten with a little of the reserved beans broth if necessary.
4. Divide mixture into 4 parts. Form into large, flat burgers, and fry on one side on a skillet sprayed with cooking oil spray, over medium heat until lightly browned.
5. Turn beanburgers over with large spatula and place cheese on top.
6. Lay pita bread flat and cut horizontally, separating the top of the bread from the bottom. When beanburgers are done on the underside and cheese is soft, lift beanburgers onto the bottom halves of the pita bread. Sprinkle with a handful of alfalfa sprouts, lay on some sliced tomato. Top as you like with catsup, mustard, chili sauce, pickles, green onions, mayonnaise. Place the other halves of pita bread on top; enjoy.
* You can also use canned, drained beans (a 1-lb. pkg. of dry beans = 2 cups dry or 5-6 cups of cooked beans.)
Note: Would you like to make your own bread crumbs to ensure freshness. Cut 3 large slices of bread (I prefer whole wheat) into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 6 to 10 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 cup.
Amount Per Serving:
Calories 255 - Calories from Fat 72
Percent Total Calories From: Fat 28%, Protein 13%, Carbohydrate 59%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 0mg, Sodium 600mg, Total Carbohydrate 38g, Dietary Fiber 1g, Protein 8g, Vitamin A 950 units, Vitamin C 14 units, Calcium 0 units, Iron 1 units