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Black Bean and Vegetable Grilled Sandwich

February 12, 2008

cimg0302.jpg╩╩ ╩ ╩╩╩╩ ╩Ever so often, we like to have a toasted or grilled sandwich for dinner. Its a break from the routine of rice or chapati. For me, the challenge is always to find ways of getting more protein in our predominantly vegetarian diet. So, what would add some protein and not just be veggies and cheese? Well, I could make something with black beans, edamame, chickpeas, lentils….but they need to be in a form conducive to be situated between two slices of bread and not fall apart…hmmmm…I’d bought a can of Trader Joe’s Fat Free Refried Beans with Jalapenos, maybe I could use that to come up with some kind of a patty….

What You Need
  • ╩1/2 a Can of Trader Joe’s Fat Free Refried Beans with Jalapeno peppers(or any other kind of refried beans you prefer)
  • 1 Cup of Edamame
  • 1/2 Cup of grated or finely diced carrots
  • 3 Tbsps of chopped cilantro
  • 1/2 Tsp of Cumin powder
  • 1/2 Tsp of Cayenne pepper
  • 1/2 cup of bread crumbs plus a cup for coating
  • 2 Lite Cheddar cheese sticks
  • 4 slices of bread (a Whole Wheat or sprouted grain bread-no white bread, please)
  • Cooking oil spray
For Topping
  • 1 Onion, cut in half moons
  • 1 Green bell pepper, also cut in half moons
  • 1 1/2 Tsps of Olive Oil (or any olive oil based dipping oil you have at hand)
  • salt and pepper to taste
How its done╩
  1. ╩Preheat oven to 400 degrees fahrenheit
  2. Chop the cheese sticks into small cubes (about 3-a-piece)
  3. Take a 1 gallon ziplock bag and put the chopped onion and bell pepper to it. Add the olive oil, salt and pepper to taste. Seal the bag and squish the bag around so all the vegetables are coated in the oil and salt. Set aside till the oven is hot.╩
  4. Line a cookie sheet with parchment paper and spread the onion-pepper mix so its in one layer and pop it in the oven for about 15 minutes, till the onions and pepper are well grilled and browning.
  5. While thats roasting, lets make the rest of the sandwich. Take a mixing bowl and mix the first 6 ingredients till it all holds together in a ball.
  6. Divide the mixture into two and shape into patties. Stuff the patties with the cheese cubes and ensure that they are well covered with the bean mix.
  7. Coat the patties with some breadcrumbs.
  8. Heat a non-stick fry pan and spray some cooking spray on it (I use Misto which allows me to use my cooking oil)
  9. Put one patty on the hot pan and let it set. DO NOT MOVE THE PATTY-this will ensure a crisp crust is formed. after about 5 minutes flip to the other side and again, DO NOT MOVE IT.
  10. Repeat with the other patty.
  11. Spray the pan again with olive oil (or butter, if you prefer) and grill the slices of bread.╩
  12. Now, we’re ready to assemble- place one grilled slice on a place, place the patty on it and then top it with the oven roasted onion-pepper and close it with another grilled slice. Hold together with a toothpick.
A filling high protein vegetarian sandwich which has almost all of the food pyramid in it- some oil, dairy, vegetables and whole grain! Enjoy!

╩╩

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4 Comments
  1. Your blog looks awesome – just the kind of stuff that I love to do, tinker with recipes and try out new dishes ­čÖé There are many recipes in your blog that I would love to try.

  2. Hi A-Kay

    Thanks so much! Would love to hear your feedback when you try the recipes.

    TheTasteTinkerer

  3. Well, tried this tonite for dinner, and it was just perfect for the two of us. Will make this more often for sure and thinking of doing it desi-style next time around ­čÖé Anyway few changes that I made are a) used shredded cabbage instead of carrots b) used pinto beans instead of edamame c) used mozzarella cheese instead of cheddar

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