If you’re searching for the perfect recipes to prepare for your Fourth of July celebration, you’ve come to the right place. Whether you’ll be with children and colleagues or your friends and family, these Early Sprouts Cookbook recipes will be loved (devoured!) by everyone. They’re delicious and easy to make, and you can feel good about serving them because they are packed with wholesome, nutritious ingredients.
Estimated preparation and cooking time: 35 minutes
Yield: 10 burgers
1 1/2 medium red bell peppers
1 tablespoon canola oil
2 cans (15 ounce) low-sodium black beans, drained and rinsed
1 1/3 cups Italian bread crumbs
1 cup shredded cheddar cheese
Nonstick cooking spray
- Preheat oven to a broil. Spray baking sheet generously with nonstick cooking spray.
- Wash, destem, and deseed bell peppers. Cut into 1/4” pieces.
- Place vegetable oil in skillet. Heat on medium. When oil is hot, add peppers. Saute until tender.
- In small bowl, lightly beat eggs with a fork or whisk.
- Place beans in large bowl and mash well with potato masher or large fork.
- Add peppers, bread crumbs, lightly beaten eggs, and cheese to mashed beans. Stir until evenly combined.
- Form burger mixture into 10 patties and place on baking sheet. Set in oven 4-6 inches from flame. Broil 5 minutes, flip burgers, and broil 5-6 minutes more. Watch closely to prevent burning.
- When burgers are done, cool slightly before placing in halved or quartered pita pockets. Serve family-style with low-sodium ketchup and enjoy!
- (Alternative cooking method: Cook on stovetop on medium-high 4-5 minutes per side, or to internal temperature of 160 degrees Fahrenheit, in skillet coated with vegetable oil.)
Serving size: 1 burger
Per serving: 170 calories, 6 g total fat, 2 g saturated fat, 80 mg cholesterol, 22 g carbohydrates, 4 g fiber, 3 g sugars, 10 g protein, and 510 mg sodium.
Estimated preparation and cooking time: 25 minutes
Yield: 10 servings
1/2 cup dry bread crumbs
6 tablespoons ketchup
1/8 teaspoon ground pepper
1 1/2 pounds lean ground turkey
2 tablespoons canola oil (if frying burgers on the stove)
- In medium bowl, combine all ingredients except vegetable oil. With fork, mix ingredients until blended. Do not overwork, or burgers will be tough.
- Divide mixture into 10 servings. Wet hands with water and shape each mound into flat circle. Place burgers on a plate.
- If frying burgers on a stove, add vegetable oil to frying pan. Set on medium-low. Heat pan with oil 1 minute. Place burgers in pan; cook until bottoms are brown (about 5 minutes), flip over and cook 5-7 minutes to internal temperature of 165 degrees Fahrenheit.
Serving size: 1 burger
Per serving: 140 calories, 7 g total fat, 1 1/2 g saturated fat, 55 mg cholesterol, 6 g carbohydrates, 0 g fiber, 2 g sugars, 13 g protein, and 200 mg sodium
To round out your summer celebration menu, might we suggest also a batch of sweet potato wedges, a bowlful of spinach and strawberry salad, and refreshing mango smoothies? These recipes are also in The Early Sprouts Cookbook, and you can find even more mouth-watering recipes in Early Sprouts (which also features the award-winning Early Sprouts program, complete gardening and nutrition curriculum) and Cooking Is Cool (filled with more than 50 recipes that can be prepared without an oven or stove).
Hungry yet? Have a safe and happy Fourth of July!