Crazy good (for you) black bean burgers

July 12, 2016

It’s summertime! That means time to grill food and wear less clothing, which also suggests eating light and nutritious. I love a good burger, but the fat content and my love of bovines make that a harsh choice.
Fortunately, I have found a burger that satisfies both my need for a juicy bite and my respect for animals. I am not a hard-core vegetarian, but beef is worth limiting for a lot of reasons. It’s high in saturated fats and it costs a lot of fossil fuels and water to raise cattle.


With 15 grams each of fiber and protein per cup, black beans are a good alternative. One cup contains two-thirds of the daily requirement of folate (one of the most important B vitamins), 120 milligrams of magnesium, and 180 milligrams of omega-3—great news for those who do not like salmon or fish oil.


Black bean burgers are simple and can be tweaked according to taste, but the end result is a juicy burger that will leave you not missing the meat. If using fresh beans, soak them a minimum of eight hours and then cook until soft. I use canned black beans, which are just as nutritious if you get them without added sodium.


Black Bean Burgers

 
Ingredients:

-Two 15-oz. cans of black beans
-1 c. bread crumbs (I use leftover crackers)
-¼ c. grated Vidalia onion
-1 whole egg
-½ t. chili powder
-½ t. garlic salt
-Salt and pepper to taste
-¼ t. hot sauce
-1 to 2 T. olive oil
-1 to 2 T. butter
-Cheese and desired toppings (optional)
-Kaiser rolls or hamburger buns

Directions:

Drain but do not rinse the black beans. With a fork or potato masher, mash them enough to break the beans, but still leave them semi-intact. Add breadcrumbs, onion, egg, chili powder, garlic, and hot sauce. Stir and set aside for five to ten minutes.

 

Heat the olive oil and butter in a large skillet over medium heat. Form the bean mixture into patties and cook about five minutes on each side.


I like to butter and grill the buns until toasty. (I’m already having a black bean burger, so it seems wrong to not be a little naughty.) Add any topping you like. My favorite is red onion, lettuce, and tomato.


For a twist on the usual side salad, try guacamole.

Guacamole Salad

Ingredients:

-1 pint grape tomatoes, halved
-1 yellow pepper, diced
-One 15 oz. can black beans (optional)
-½ c. red onion
-1 small jalapeño pepper, minced
-½ t. lime zest
-¼ c. lime juice
-¼ c. olive oil
-1 t. sea salt
-½ t. black pepper
-½ t. minced garlic
-¼ t. cayenne pepper
-Two to four ripe avocados, diced not mashed

Directions:

Place tomatoes, yellow pepper, black beans, red onion, jalapeño, and lime zest in a bowl. For dressing, whisk lime juice, olive oil, salt, pepper, garlic, and cayenne. Pour over the vegetables and toss well. Fold avocados into the salad and serve at room temperature.

Please reload

More from this Author

Archives by Date

Please reload

Archives by Title or Author