Black Bean Burgers
It’s almost summer!! And that means cookouts, parties, and BBQs! What do you eat if you don’t eat meat?! My solution: bring my own meat alternatives to grill. Once in awhile (still too often then I’d like to admit), I buy pre-made veggie patties and chicken patties. But I know these still have preservatives and junk in them so really are not considered “whole” foods, therefore I created a black bean burger recipe that is vegan and gluten-free!!
First, I prep all my ingredients. Rinse the black beans, grind my oats, steam and cool the corn (if frozen), baked sweet potato, chop the red onion, green pepper, and garlic, take leaves off of cilantro and chop, and make the flax egg (1 Tbsp. flaxmeal + 3 Tbsp. water) then soak for 15 minutes.
After all ingredients are prepped, I add to my blender (or food processor) as shown below. Sometimes, I do this in batches and transfer some to a bowl. Also, I like my burgers chunky, so I don’t pulse it too long and continue mixing/mashing in the bowl.
After all ingredients are combined, you can start to make your burgers! They will be very sticky. They roll best if cover and chill for about 1/2-1 hour. Honestly, I don’t always do this step and they seem to turn out okay. Instead, I form the patties by rolling them in oats before transferring them to a non-stick skillet over medium-high heat. Cook each side until golden brown.
Next, you can eat one!! For the rest, you can either let cool and store in the refrigerator wrapped or in a container with a tight fitting lid or wrap each and freeze. They will last longer in the freezer and when you need to, you can take one to a cookout :)
Happy almost summer! Enjoy!!
Black Bean Burgers
Serves 16 (1 burger per serving)
2 cans black beans, rinsed
2 cups oats, ground (1 cup for rolling) 1 cup corn, frozen or canned
1/2 green pepper, chopped
1/2 red onion, chopped
1 flax egg *see pancake recipe for how to make a flax egg
3 cloves of garlic, chopped 1 sweet potato, baked
1 Tbsp. cumin
1 Tbsp. chili powder
1 bunch of cilantro (optional)
1. In a food processor or blender, add all ingredients. Leave out 1 cup of oats.
2. Cover and chill for about 1/2 -1 hour.
3. Form patties with hands, roll in oats as needed to get patties to stick together.
4. Cook in a non-stick skillet over medium heat until golden brown on both sides.
5. Serve with your favorite burger toppings! As for the rest, cool, wrap, then freeze.
Nutrition Facts: Calories: 120 kcals, Calories from Fat: 12 kcals, Total Fat 1.4 g, Saturated Fat 0.3 g, Cholesterol 0.4 mg, Sodium 231 mg, Total carbohydrates 23 g, Dietary Fiber 5.5 g, Protein 5 g, Calcium 26 mg, Iron 2 mg, Potassium 237 mg *Nutrition facts generated from Nutrihand Pro