Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1/2 cup of cooked brown rice
- 1/2 cup of breadcrumbs
- 1/4 cup of chopped onion
- 1/4 cup of chopped bell pepper
- 1/4 cup of chopped cilantro
- 1 tablespoon of chili powder
- 1 teaspoon of cumin
- 1/2 teaspoon of smoked paprika
- 1/2 teaspoon of salt
- 1/4 teaspoon of black pepper
- 1/4 teaspoon of cayenne pepper
- 2 tablespoons of olive oil
Special equipment needed:
- Food processor
- Mixing bowl
- Baking sheet
- Parchment paper
Step-by-step instructions:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a food processor, pulse the black beans until they are mashed but still have some texture.
3. In a mixing bowl, combine the mashed black beans, cooked brown rice, breadcrumbs, chopped onion, chopped bell pepper, chopped cilantro, chili powder, cumin, smoked paprika, salt, black pepper, and cayenne pepper. Mix well.
4. Form the mixture into sausage shapes and place them on the prepared baking sheet.
5. Brush the sausages with olive oil.
6. Bake for 20-25 minutes, or until the sausages are golden brown and crispy.
Time:
Preparation time: 15 minutes
Cooking time: 20-25 minutes
Temperature:
375°F (190°C)
Serving size:
Makes 6 sausages
Nutritional information:
Calories: 170
Fat: 6g
Carbohydrates: 23g
Fiber: 6g
Protein: 7g
Substitutions for ingredients:
- You can use any type of cooked rice instead of brown rice.
- You can use any type of breadcrumbs instead of regular breadcrumbs.
- You can use any type of onion instead of chopped onion.
- You can use any type of bell pepper instead of chopped bell pepper.
- You can use any type of herb instead of cilantro.
Variations:
- You can add grated cheese to the mixture for a cheesy flavor.
- You can add chopped jalapeño peppers for extra heat.
- You can use different spices to change the flavor profile.
Tips and tricks:
- Make sure to mash the black beans well, but not too much, to keep some texture in the sausages.
- If the mixture is too wet, add more breadcrumbs.
- If the mixture is too dry, add more olive oil.
- You can freeze the sausages before baking them for later use.
Storage instructions:
Store the sausages in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the sausages in the oven at 350°F (175°C) for 10-15 minutes, or until heated through.
Presentation ideas:
Serve the sausages on a plate with a side of vegetables or salad.
Garnishes:
Garnish the sausages with chopped cilantro or grated cheese.
Pairings:
Pair the sausages with a side of roasted vegetables or a salad.
Suggested side dishes:
- Roasted sweet potatoes
- Grilled zucchini
- Quinoa salad
Troubleshooting advice:
- If the sausages are too dry, add more olive oil to the mixture.
- If the sausages are too wet, add more breadcrumbs to the mixture.
Food safety advice:
- Make sure to cook the sausages to an internal temperature of 165°F (74°C) to ensure they are safe to eat.
Food history:
Bean sausages have been a popular vegetarian alternative to meat sausages for many years. They are a great source of protein and fiber.
Flavor profiles:
The sausages have a spicy and smoky flavor from the chili powder, cumin, smoked paprika, and cayenne pepper.
Serving suggestions:
Serve the sausages as a main dish with a side of vegetables or salad.
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