Black Bean Burger
Let’s be fair…black bean burgers do not taste like beef burgers…they taste better! Meatless Monday just got good! I know you can purchase premade or frozen black bean burgers, but trust me, they taste SO MUCH BETTER when they are made fresh and homemade. Plus, will you take a look at that picture? It looks just like a real hamburger patty doesn’t it?!? Now, I’m not vegan but I do like to limit my animal protein and this is a perfect way to still have that meaty, hamburger feel and flavor while eating less meat in your overall diet. Also, since we are in spring and moving forward into summer, there will be lots of holidays and events where you could serve these. I’m looking at you Memorial Day and Fourth of July! Ok, let’s dive into the nutritional benefits of these babies!
If you’ve ever attempted to eat more plant based or vegan, one of the questions you will get all the time is “but where do you get your protein?”. For some reason a lot of people equate the word protein with animal meat, but we are quickly learning that there are lots of great plant sources for protein, and that includes black beans! One cup of black beans contains 15 grams of protein, but in addition to that there’s also 15 grams of fiber, which hamburger does NOT have. Fiber is super important for the body because it can lower blood cholesterol, prevent diabetes and heart disease, and makes us feel fuller longer. Black bean burger 1, hamburger 0. Also, black beans can help in weight loss, helps improve digestion (thanks again fiber!), and contains lots of vital minerals and nutrients for our body like magnesium, iron, folate, and more.
Now let’s chat about the quinoa in this recipe. Quinoa is an ancient grain that is getting it’s 15 minutes of fame lately, I’m sure you’ve heard of it or seen it at your grocery store. One cup of quinoa contains 8 grams of protein and 5 grams of fiber, so putting quinoa WITH the black beans in this recipe is like a health one-two punch! Pow! Quinoa also has plenty of vitamins and minerals as well like vitamin B-6, E, copper, and zinc. Just these two ingredients alone are super healthy for you, and I haven’t even touched on the garlic, scallions, eggs, and flavorful spices that are in this “burger”! I’m sure you can see now why these black bean burgers are so healthy and a great alternative for a regular hamburger.
The best part about these black bean burgers though are the taste! I invite you to give them a shot and see if you and your family don’t fall in love with them. Even your meat loving friends will enjoy these and you can feel free to serve it on your favorite hamburger buns along with all the regular condiments you would normally use. See, you can eat healthy and still enjoy a “burger”!
These burgers are also great to make ahead of time, just prepare the patties and cover them in the fridge until they are ready to cook. Don't forget to add the homemade onion rings, which you can find right here on go2kitchens.com as well, cause what's a burger without onion rings right?! Make sure you make extra because these will go fast!
- 1 15oz can organic black beans, not salt added, rinsed and drained
- 1/4 cup scallions, chopped
- 1 clove garlic
- 1 tsp cumin
- 1 tsp chili powder
- 1/4 tsp cayenne
- 1 tsp fresh ground black pepper
- 2 tbs lime juice
- 1/4 tsp sea salt
- 1 pasture rasied egg, slightly beaten
- 1 cup cooked quinoa
- 1 tbs Worcestershire sauce
- 2 tbs ghee or coconut oil
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Place black bean, scallions, garlic cumin, chili powder, cayenne, black pepper, lime juice and salt into a food processor and pulse until well combined.
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Remove blade and add egg, quinoa and Worcestershire sauce and stir well.
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Divide into 8 portions, about 1/4 of a cup each. Shape each portion into a ball. Flaten each ball into a 1-inch patty and place on a plate that will fit into your refrigerator.
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Cover and refrigerate for 20 minutes.
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Heat a skillet on medium heat and add ghee. Cook bean burgers for 3-4 minutes on each side until well browned.
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Serve with bun, lettuce bun, or with hamburger toppings. I like them with the go2kitchens guilt free onion rings!
