Recipe for Hearty and Healthy Black Bean Burgers
Each year I set a few food-related goals for my family. I usually pick a couple of small but achievable changes to make to our diet. My past goals were things like eat more vegetables, use whole wheat instead of white flour…and oh yeah, the one where we cut out all artificial ingredients. I remember the look on John’s face when I first told him that every thing he’d ever eaten was now banned. He was understandably shell shocked for the first few weeks. But he was a trooper, and supported me because he saw the incredible difference it made for our daughter. But then a funny thing happened. He started feeling better too. It didn’t take long before he was 100% on board and we’ve never looked back.
So I definitely should just be proud of that success and pick something easy this year, right? I wish I could, but I’ve got something else in mind. I decided that if he was flexible enough to overhaul our entire kitchen pantry then he could handle anything I threw at him. Using this rationale, I made this year’s goal to eat less meat. For my “meat and potatoes” guy, this is a huge undertaking. Which is exactly why I decided to be a good wife and make things easy on him by not telling him at all. We’re now four months into my plan and he has NO IDEA that we are trying to reduce the amount of meat we eat. And I intend to keep it that way as long as possible, because you know, I kinda like being married to him. Besides, with so many great recipe options, like this rigatoni, and these stuffed poblano peppers, and even this amazing salmon, there’s no need to tell him. So let’s never speak of this again, ok? Just let me tell you about these killer black bean burgers I made the other day.
Whether you are a die-hard meat lover or you’re looking for an alternative for burger night, I’m willing to bet you will love these black bean burgers. They are every bit as hearty and tasty as the traditional version, but have the added benefit of being packed with healthy vitamins, minerals, and fiber. The flavor is so much bigger than you’d expect for something made from mostly beans. And those frozen veggie burgers you buy at the store? You’ll never go back to those again once you see how easy, flavorful, and incredibly frugal this recipe is. I won’t say you’ll never miss the meat, because clearly beans and beef are two completely different things, but I will say that even after serving these black bean burgers my meat-adoring husband still hasn’t caught on to my scheme, so I must be doing something right.
Black Bean Burgers
2 slices whole wheat bread, or use gluten free
1 can no salt added black beans, rinsed and drained
1/2 cup yellow onion, finely diced
1 teaspoon dried oregano
1 teaspoon dried parsley
1/2 teaspoon garlic powder
salt and pepper to taste
hot sauce to taste (optional)
2 tablespoons canola oil
4 whole wheat hamburger buns, or use gluten free
lettuce and sliced tomato for serving
Place bread slices in a food processor and pulse until the consistency of breadcrumbs. (You could also use store bought if you prefer.) Set aside.
Place beans into a medium sized bowl and mash with a fork or a potato masher. Add breadcrumbs, egg, oregano, parsley, garlic powder, salt/pepper, and hot sauce if using. Mix all ingredients together. Using your hands, form 4 equal patties. Set aside.
Heat oil in a large skillet over medium heat. Place patties into skillet and cook about 4-5 minutes on each side, or until each side is slightly crispy and the patty is heated through.
Serve immediately on buns with lettuce and tomato.
Recipe adapted from Whole Foods Market.
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