Rae Udy

RECIPES: American Black Bean Burgers, Gazpacho Pasta Salad, Apple Peanut Waldorf

By Rae Udy

Many people ask me for menu suggestions to serve their friend or relative who is vegetarian. This simple bean burger recipe is what I suggest they try first.
American Bean Burgers are just the thing for a casual vegetarian meal and you probably have all the ingredients in your kitchen already. Toast whole grain rolls and stack with all your favorite burger toppings for a fun and nutritious main dish.
For a party, this same recipe can be formed into small balls to fry or bake to serve as appetizers or added to spaghetti and sauce. For a home cooked meal you can make a loaf out of the same mixture. Lightly oil a bread pan and pour black bean mixture into it. Bake at 350 degrees for one hour. Cool fifteen minutes before removing from pan. Slice and serve warm with gravy or cold in sandwiches.
Add these nutritious salads to round out your vegetarian menu.Gazpacho Pasta Salad contains just 150 calories and 3 grams total fat per serving and 22 percent daily value needed for both vitamin C and Thiamin. This tasty salad is quick to put together and stores well to take to vegetarian pot lucks and picnics.
Apple Peanut Waldorf can be served as a vegetarian salad or low-fat dessert. Each serving provides six grams of protein, four grams of fiber and ten percent daily value for vitamin C. This easy-to-make dish also provides a host of B vitamins, iron, zinc and potassium.

American Black Bean Burgers
2 16-ounce cans black beans
¼ (one-quarter) cup each: finely chopped onion, green pepper and sweet red pepper
1 medium potato, peeled and shredded
½ cup quick-cooking oatmeal
1 egg or soy egg substitute
1 teaspoon peanut or olive oil
4 whole grain crusty rolls, split, toasted
1/4 cup low-fat yogurt or soy yogurt
1 tablespoon Dijon mustard
4 each: romaine lettuce leaves, tomato slices, onion slices
4 slices low-fat American cheese
Rinse and drain black beans in a colander. While beans are draining, chop onion and peppers and prepare potato. Pour beans into a mixing bowl and mash with a potato masher until some beans are smooth. Leave some beans whole for texture. Add prepared vegetables, oatmeal and egg. Mix until smooth. Heat oil in large skillet. When oil is hot pour two-thirds cup batter into pan for each patty. Shape into a three-inch patty by spreading mixture with the back of a spoon. Cook over medium-low heat until very crisp, about five minutes. Carefully turn burger patties over and place a slice of cheese on top. Cook about three minutes, or until cheese melts. Spread equal parts yogurt and mustard on top half of each warm roll. Line bottom half of each roll with lettuce, tomato and onion. Top with black bean burger. Serves four.

GAZPACHO PASTA SALAD
1 8-ounce package small shell pasta
2 large tomatoes, chopped coarse
½ (one-half) cup sliced green onions with tops
½ (one-half) cup peeled and chopped cucumber
1 clove garlic, peeled and minced
1 tablespoon chopped parsley
2 tablespoons olive oil
1 tablespoon red wine vinegar
½ (one-half) teaspoon salt
Cayenne pepper, to taste
Prepare pasta according to package directions. Rinse with cold water and drain. Combine pasta with remaining ingredients, stirring gently until well mixed. Cover and chill at least one hour or overnight. Serves six.

APPLE PEANUT WALDORF
2 large apples
2 teaspoons lemon juice
½ (one-half) cup diced celery
1 cup seedless grapes, halved
½ (one-half) cup unsalted peanuts
¼ (one-quarter) cup low-fat yogurt or soy yogurt
¼ (one-quarter) cup low-fat sour cream or soy sour cream
Core but do not peel apples. Dice apples into small bite-size pieces and place in a serving bowl. Sprinkle apples with lemon juice to prevent browning. Combine apples, celery, grapes and peanuts. Toss with yogurt and sour cream. Serves six.