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One Black Bean Burger -Coming Right Up!

in The Too Busy to Diet Blog on November 16, 2013

Written by Jennifer Martin, Dietetic Student at University of Illinois at Chicago

We told you before that just because something is vegetarian, it doesn’t mean that it can’t be delicious. The trick about a veggie burger is to not fool yourself into thinking it’s a real beef hamburger. Most of the time, it won’t taste remotely like a hamburger. Just take a bite and appreciate the diversity of flavors, the nutrients that will soon diffuse into your bloodstream, and the lack of saturated fatty acids in that mouthful.

Give this recipe a shot, and let us know what you think! Make it a meal with a side salad and oven-roasted sweet potato fries. Use the leftovers for lunch the next day by cutting the burger into several pieces and mixing it into a salad.

Black bean burgers are baby-tested and approved!

Here’s the recipe from Lucy’s mom:

Ingredients:

• 2 15-oz cans black beans (rinsed and drained)
• ½ red pepper
• ½ onion
• 2 cloves garlic
• 1 T olive oil
• 1 egg
• ½ cup bread crumbs
• ¼ cup cheese (your choice)
• Salt and pepper to taste (for adults)

Rinse beans, drain and leave out on a paper towel to dry (important that they are dry or your burger will fall apart).

Chop the pepper, onion, and garlic.

Heat pan with olive oil.  Sauté red pepper and onion.  Once softened, add garlic and cook for 5 more minutes.

Take cooked veggies and 1/2 of your dried black beans and purée in a food processor. (If you don’t have a food processor, just make sure veggies are finely chopped and mash up beans well.)  Dump in bowl and add the rest of the beans.

Add egg and bread crumbs.

Lastly, add your favorite cheese.  I like feta.

If cooking for adults, season with salt and pepper.  For babies, omit this step!

Form into patties.  Heat one tablespoon of oil in frying pan.  Cook like a traditional burger (5 min per side).

Lucy likes hers served with a whole wheat bun and sliced avocado!

Enjoy!