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Jerked Veggie Burgers - Makes 8 servings.

• 2 Tbsp. canola oil, divided
• 1 medium onion, finely chopped
• 1 small seeded green bell pepper diced
• 1/2 cup finely-chopped scallion, both white and green parts
• 2 garlic cloves, finely minced
• 1 tsp. grated fresh ginger
• 1/4 tsp. dried allspice or cloves
• 1/4 tsp. dried nutmeg
• 2 slices toasted whole-wheat bread, in 1” pieces (1/2 cup crumbs)
• 1 can (15-oz.) black beans, rinsed and drained
• 1 cup cooked rice, preferably brown
• 1 tsp. hot pepper sauce, or to taste
• Salt and freshly ground black pepper, to taste
• 1 egg, optional

Heat 1 tablespoon of the oil in a skillet over medium high heat. Sauté the onion, pepper, scallions, garlic and ginger until very soft, about 5 minutes, but do not let them color. Add the spices.

Reduce the bread to crumbs using a food processor. Add the beans, cooked vegetables, rice, hot sauce and the egg white. Pulse until the mixture is just coarsely chopped. Do not over-process or the burgers will be mushy.

Transfer the mixture to a large plate or wide bowl and season to taste with salt and pepper. Form the mixture into 8 burger patties.

Heat half a tablespoon of the remaining canola oil over medium heat in the skillet. Brown 4 burger patties on one side for 2-3 minutes or until browned. Carefully flip and brown another 2-3 minutes. Place the cooked burgers on a plate. Cover with foil to keep hot. Add the remaining half tablespoon canola oil to the skillet and brown the remaining burger patties as above.

Serve the burgers on a toasted whole-grain bun with some lettuce, a tomato slice and usual toppings such as mustard, ketchup and relish.

Per serving: 144 calories, 5 g. total fat (<1 g. saturated fat), 20 g. carbohydrate, 6 g. protein, 5 g. dietary fiber, 250 mg. sodium.