I am on a quest to find the ultimate black bean/veggie pattie. I've tried a few lately and I'd say that this is my favorite so far.
I think they key is to not expect a traditional "hamburger" taste. If you can thusly adjust your burger mentality, veggie and/or bean burgers are a yummy, healthy way to get a protein/vegetable-packed meatless meal. And the girls really liked them!
Black Bean Burgers
Ingredients:
- 3 medium carrots, grated
- Half a medium onion, finely chopped (I grated mine since I was already grating the carrots)
- 2 tsp cumin
- 2 tsp chili powder
- 2 tsp garlic powder
- 2 tsp onion powder
- 2 cans black beans, drained and rinsed
- 1/2 cup kale
- 1/2 cup packed cilantro leaves
- 2 Tbsp Dijon mustard
- 3/4 cup whole wheat bread crumbs (I used ground unfrosted mini wheats - those with wheat/gluten issues maybe could try crushing rice chex???)
- 1 tsp salt
ONE: Spray a skillet with cooking spray and place over medium heat. Add the onions and carrots and saute for 2 minutes. Stir in the cumin, chili, garlic, and onion powder and continue to cook until the veggies are soft. Remove from heat and set aside in a large bowl.
TWO: Place drained beans, kale, and cilantro in a food processor and pulse several times until beans are mostly mashed but a few chunks still remain.
THREE: Add the beans, mustard, bread crumbs, and salt to the bowl of veggies and stir to combine. Scoop out scant 1/3 cup portions and form into patties.
FOUR: Heat the skillet you cooked the veggies in over medium heat and spray generously with cooking spray. Place the patties in the skillet a few at a time and cook 4 minutes a side until lightly browned and heated through.
TO FREEZE: Before cooking, form the patties and place them in a single layer on a cookie sheet lined with wax paper. Place in the freezer for about 20 minutes to flash freeze the outsides and then place them all together in a freezer bag. Defrost overnight and cook according to the directions above.
After cooking, follow the same directions as above and reheat in the microwave.
NUTRITION INFO:
Per Serving (1 burger) - 124 Calories (7 Calories from Fat), 1g Total Fat, 0mg Cholesterol, 463mg Sodium, 22g Carbohydrates, 6g Dietary Fiber, 4g Sugar, 6g Protein, 75% DV Vitamin A, 13% DV Vitamin C, 5% DV Calcium, 36% DV Iron
TWO: Place drained beans, kale, and cilantro in a food processor and pulse several times until beans are mostly mashed but a few chunks still remain.
THREE: Add the beans, mustard, bread crumbs, and salt to the bowl of veggies and stir to combine. Scoop out scant 1/3 cup portions and form into patties.
FOUR: Heat the skillet you cooked the veggies in over medium heat and spray generously with cooking spray. Place the patties in the skillet a few at a time and cook 4 minutes a side until lightly browned and heated through.
TO FREEZE: Before cooking, form the patties and place them in a single layer on a cookie sheet lined with wax paper. Place in the freezer for about 20 minutes to flash freeze the outsides and then place them all together in a freezer bag. Defrost overnight and cook according to the directions above.
After cooking, follow the same directions as above and reheat in the microwave.
NUTRITION INFO:
Per Serving (1 burger) - 124 Calories (7 Calories from Fat), 1g Total Fat, 0mg Cholesterol, 463mg Sodium, 22g Carbohydrates, 6g Dietary Fiber, 4g Sugar, 6g Protein, 75% DV Vitamin A, 13% DV Vitamin C, 5% DV Calcium, 36% DV Iron
