Black Bean Burgers
I recently posted to social media a pic of my Bean Burgers. I enjoy these year round but especially around sporting events as an alternative to hot dogs, beef burgers, pulled pork sandwiches, etc. Although, those do sound good, don't they? :-)
But, if you are tired of the regular ballpark/tailgating food or are looking for meatless alternatives, Black Bean burgers are easy to pull together and give you the protein and fiber to cheer your on your team through extra innings or overtime!
Why black bean vs other bean or veggie burgers? It really comes down to preference. I like the texture of black beans over other beans and they can be combined with all kinds of flavors to make your burgers spicy, BBQ, or mild. Plus, the dark color of the beans kinda resembles hamburgers if you need to trick someone into trying them!
I like this recipe because the burgers are a little on the dry side. Other recipes or creative attempts to make a veggie burger resulted in either a mushy texture or so dry that the burger crumbled when you tried to handle it. These hold together pretty well and can be cooked on a grill (although I recommend putting a griddle over the grates).
When it comes to putting the burgers together, use your favorite burger toppings. Cheese, vegetarian bacon, tomatoes, pickles, it's really up to what you love on a burger. I often make mine with a little mashed avocado and arugula. Remember, veggie burgers don't have to taste bad!
I hope you give these at try!
Homemade Black Bean Burgers Whole Foods
1 15oz can no-salt-added black beans, rinsed, and drained 1 egg ½ yellow onion, chopped 3/4 - 1 cup whole wheat bread crumbs 1 teaspoon dried oregano 1 teaspoon dried basil ½ teaspoon garlic powder TT salt TT pepper TT hot sauce 1 tablespoon olive or canola oil 4-6 whole wheat hamburger buns 4-6 green leaf lettuce leaves 2 tomatoes, sliced ½ small red onion, thinly sliced
Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper, and hot sauce. Mix well to combine then shape into 4-6 patties.
Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.
Transfer to buns, top with lettuce, tomatoes and red onions, and serve.