The Marvelous, Mouthwatering Black Bean Burger!
Just recently, I have discovered the bean and veggie burger in my kitchen. Now, I’ve known about this wonderful veggie concoction of stuff smooshed together to make a burger patty, but I’ve never actually made one!! So, I’ve been thinking quite a bit that I feel like an idiot because there’s nothing new about veggie and bean burgers and they’ve been around for a long time, yet I’ve never made one. What is wrong with me? This stuff is right up my alley and I use all of these ingredients all the time!
So, there’s no looking back right? What’s in the past is in the past and there’s only looking forward. As you know, I am always trying to find recipes that promote more of a plant based lifestyle because the bottom line is it’s healthier for us in the long run. I’m not saying you can’t enjoy animal protein, but it’s the green stuff and veggies that we should mostly be consuming.
If you are looking for something new to make for lunch or dinner, these veggie and bean burgers are awesome and I’ve been having fun making them! Now, just like in all foods, you can gourmet them up by adding all kinds of lethal ingredients such as mayo, ketchup, and cheese, or you can enjoy them by themselves, on top of a bed of lettuce, or purchase a small think bun around 100 calories to give you that burger feel.
The bottom line is that they are loaded with protein, fiber, good carbs, a variety of vitamins and minerals, and will leave you feeling very satisfied. My son Ryan, who admits that he’s a carnivore, loved these burgers and can’t wait for the next round!
If you are like me and have never gotten around to making a veggie/bean burger, it’s time to try something new for your family and discover an awesome new recipe that is plant based and delicious!
2 cans of low sodium beans drained: use either black beans, kidney beans, white beans, pinto beans, or combinations
1/2 yellow onion finely chopped
1 cup of crimini mushrooms chopped
1/2 cup of red bell pepper chopped
2-3 cloves of garlic chopped
1/2 cup of bread crumbs – I used gluten free bread
1/4 cup of chopped cilantro
1 tsp of ground cumin
sea salt and cracked pepper to taste
dash or two of hot sauce
1 tablespoon of coconut oil
Saute pan or iron skillet
Extra: 2-3 yellow onions sauteed separately to add to the top of your burger.
Bun choice – this is up to you, but be careful of the big fluffy buns because they cost about 200 to 250 calories and are tons of extra carbs and sugar!
Other ingredients to play around with: mashed yams, diced jalapenos, green chilis, chopped spinach, finely grated carrot and zuccini, Italian seasonings, Indian seasonings like curry, and roasted corn
Directions: In a medium size bowl, smash beans with a fork until they are mushed up and sticky together. Add all ingredients and mix well. Mixture should be dense and sticky. Make patties with your hands and set aside on a plate. Note that the burgers will not shrink down like a typical beef patty.
Heat up skillet with a little coconut oil to medium high heat. Add burgers and cook about 4 minutes. Flip carefully and cook another 4-5 minutes. You can add a lid or tinfoil to cook faster. Serve and enjoy! These are also great make aheads and enjoy for lunch or dinner the following day.
Note: You can use the grill for these burgers, but it’s recommended that you place them on a sheet of tin foil because they don’t hold up well like a beef patty.