As we continue with our theme “Food Network TV Show's” this weeks class was "Food Truck Race". Our little chefs were challenged to create a Garden Burger & sweet potato fries using ingredients like; beans, sprouted rice and quinoa, sun flour seeds. They all had a blast!. Moms were invited to sample their creations and were amazed to see how much they enjoyed these healthy burgers.
1 1/2 cups Cooked beans (any variety), drained and rinsed
1/2 cup Sunflower seeds (or other seeds or nuts, minced to about the same size as sunflower seeds)
1/2 cup minced onion
1/2 cup grated carrot or another vegetable
1/2 cup cooked brown rice or other grain
1/2 cup Oatmeal
2 tablespoons Whole wheat flour
2 tablespoon Soy sauce
2 tablespoons Water
1 teaspoon Vinegar
12 cup Breadcrumbs or wheat germ for dredging
* Optional seasonings: 1/4 teaspoon thyme, rosemary; 1 teaspoon chili powder; 1/2 teaspoon cumin; black pepper * For cooking Oil
1. Mash up the beans as best you can with a large spoon against the side of the bowl. Use a food processor if you have one.
2. Mix everything else in there (except the dredging material) and mix it up good. It should be pretty sticky. You can taste it now and see if you want to add salt or hot sauce or any other herbs or spices. The soy sauce should be enough for salt, though.
3. Shape it into four large patties or maybe six smaller ones. Coat both sides of the patties in the crumbs or wheat germ. Let them sit around and coagulate for a while -- as long as you can bear it.
4. Heat a couple tablespoons of oil in a skillet over medium-high heat.
5. Fry on both sides until very crisp and brown; this will take about 3-4 minutes on each side I bet. Serve as you would any burger.
6. Alternately you can bake them at 350 degrees for about 30 minutes. If you do, I recommend brushing with a teeny bit of oil.