Wednesday, May 11, 2011

Fantastic Black Bean Burgers

ok. so,
I am always trying to help my family eat healthier. 
Most of the time, I'd say we eat ok. 

But I often feel like we should eat less meat. 
We don't really NEED meat in every meal,
just a good protein right?
 that question is for all you dietitians out there, I am actually asking!

Besides that, after watching "Food Inc"
I am honestly a little afraid of non-free range/grass fed beef and chicken.
But we can't really afford to eat high-end meat every day.
That's another story for another day though.

Back to the point.
The challenge is that my Chase, although he wouldn't admit it,
is a picky eater.

So I have to make sure any super healthy, nutrient rich food I serve is DELICIOSO. 
(so as to keep my hungry husband on board with the whole "eat healthy" thing)

Well, I think this recipe was a success. 
Delicious. Healthy. Filling.
And so did Mr. Chase-food critic himself
You'll have to try it!

Black Bean Burgers

  • 1 (16 ounce) can black beans, drained and rinsed**

  • 1/2 green bell pepper, cut into 2 inch pieces

  • 1/2 onion, cut into wedges

  • 3 cloves garlic, peeled

  • 2 eggs

  • 1 tablespoon chili powder

  • 1 tablespoon cumin

  • 1/2 teaspoon cayenne pepper (more or less depending on taste)

  • 1/2 cup bread crumbs

  • * I soaked and cooked my own dried beans. 
    SUPER EASY, delicious, healthier and cheaper!  Just google how to do it.


    1. Preheat oven to 375 degrees F (190 degrees C), and lightly grease a baking sheet.
    2. In a medium bowl, mash black beans with a fork until thick and pasty.
    3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
    4. In a small bowl, stir together egg, chili powder, cumin, and cayenne pepper.
    5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties. The key is to really pack it together.  Think big, because they shrink a little.
    6. Place patties on baking sheet, and bake about 10 minutes on each side.
    7. Top with cheese,spinach, sliced tomato, and avocado and serve on a whole wheat bun.

    Recipe adapted from this site from this original recipe.


    kami said...

    YUM! I love black bean burgers. I'll have to give these a try!! Meat scares me now too :( When we can't afford the best stuff, we just go without...definitely makes me be more creative, haha!

    Taryn said...

    You for sure don't have to eat meat at every meal. Honestly, you can live a vegetarian lifestyle completely and still get all of the nutrients you need...if you do it the right way. That is where most people fail. They don't eat meat, but skip adding the important nutrients into their diet in other ways. I think I could go vegetarian by myself, but I know Ryan never would and at this point I just don't think it is realistic. I do try to incorporate vegetarian meals into the mix 2-3 times a week, but since being pregnant that is not happening. Hopefully I will get feeling better soon and do better. Even us dietitians go through phases! Or maybe that is just me?! The burgers looks great though! I think burgers are one area it would be hard to convince Ryan to go "meatless", but if Chase liked them then maybe he would to. Luckily Ryan is always willing to try anything. And beans are one of my favorite meat subsitutes. They aren't the perfect one and there are many others to try, but I love beans plus they are so easy! Ok...this was plenty long :) Just keep making small changes when and where you can. It will add up!

    Chase said...

    These were suprisingly delicious! It helped that we put avacado on top and we had home made potato fries. I married a great cook! Love the post!

    Leah said...

    Kami, I know I couldn't get Chase to do vegetarian all the time. I try to sneak it in a few times a week though. I found if I don't mention the word "vegetarian" he doesn't think about it and doesn't complain. haha! I don't think that would work with black bean burgers though. You are such a good example of eating healthy!!!!

    Chase really did like them! His ONLY complaint was that they are softer than beef-he's a texture guy. But the taste was great. and really, they look like regular burgers! Thanks for the info, I Hope you get feeling better soon! I'd love some of your vegetarian recipes!

    Chase: I love you. :)

    The Lucky Wife @ The Saturday Evening Pot said...

    These do sound delicious! Visiting from SITS... LOVE that photo!!

    We, too, have talked a lot about doing less meat. Just haven't committed to it yet... :/

    Hope you'll stop by our blog sometime and see if we might have any recipes your family might enjoy. We also found a great black bean burger recipe but haven't published it there yet. We'll have to try this one, too.