Meatless Monday: Black Bean Vegetarian Burgers
Black bean burgers are such a healthy, vegetarian option to traditional hamburgers. They're extremely low fat, low-calorie; yet black beans are high in fiber, protein, and iron, and also have a good amount of Potassium, Magnesium, Calcium, and Vitamin B-6. And please don't listen to the health nuts who come out with articles like "Seven Reason Beans Are Actually Bad for You". First off, they're a hell of a lot healthier than high-fat meat whose only redeeming qualities include protein and iron. Secondly, the only thing that is actually harmful in beans has to do with certain substances beans contain which can only be semi-harmful to humans and only if the beans aren't prepared properly. Get dried beans and soak and boil them properly. Duh!
Mine is a basic recipe. I don't like my black bean burgers full of veggies, but you can certainly add corn or diced onion and peppers. Try other spicy flavors like hot sauce or teriyaki sauce. I LOVE to put the Worcestershire sauce and seasoned salt in, because it really gives the black bean burger a traditional burger taste, if you're used to those flavors in your beef burgers that is.
- 16oz canned and drained black beans or pre-soaked and cooked dry black beans
- 2 cloves garlic
- 1 tbs ground cumin (optional)
- 2 tbs Worcestershire sauce
- 1 tsp seasoned salt
- pepper to taste
- 2 eggs
- 1/2 cup breadcrumbs
- Prepare beans according to directions on bag. Let cool and use a potato masher or food processor to lightly mash the beans. You don't want them completely pureed. Leave some chunks.
- Add everything other than the eggs, so you can adjust the spices to taste. The eggs and bread crumbs help with texture and help the patties stay together, though you can get away without them if you prefer, especially if you bake them. If you want to bake them, preheat oven to 375 degrees.
- Add the eggs last then form into patties. If you have time, freeze them before cooking to help them keep their shape better.
- Form into patties and either bake for about 20 minutes or fry in a pan over medium heat over cooking oil for about 8-10 minutes per side.
Check Out More Vegetarian Recipes