Friday, October 15, 2010

Foodie Friday: Black Bean Veggie Burger

 Photo credit: Michelle Loy. Copyright 2010. All rights reserved.

I've had my fair share of veggie burgers in my life. However, I can't say that I've been very adventurous with my homemade veggie burgers.  Usually, they've consisted of a portabello mushroom with lots of other veggie toppings.  How's that for taking a walk on the wild vegetarian side?  It's not too bold at all, I know.  I must admit that it wasn't until recently that I realized that maybe, just maybe, I could make my own veggie burger...one that was more than just a portabello mushroom.  I stumbled upon this fabulously easy and versatile recipe for a veggie burger at 101 Cookbooks.  I've tried this version and others until I came upon my own favorite version, a black bean veggie burger.  What I love about this is that it is really easy to make, and it's a fantastic make-ahead food. When I make these for dinner, I have plenty leftover and they keep well in the fridge for lunches throughout the week.  They're tasty and filling, too.  Enjoy!

Black Bean Veggie Burger
Adapted from: 101 Cookbooks, 2007
Ingredients:
2 1/2 c cooked black beans OR canned black beans, drained and thoroughly rinsed
4 eggs
1/2 tsp salt
1/3 c cilantro, chopped
1 yellow onion, chopped
Zest of one lemon
1 c toasted whole-grain bread crumbs
1 Tbsp extra virgin olive oil

Directions:
  1. In a food processor, puree the black beans, eggs, and salt until the mixture is runny but textured.
  2. In a large bowl, combine the bean puree with the onion and cilantro.  Stir in the bread crumbs until well combined.  Allow the mixture to sit for a couple of minutes while the bread crumbs absorb some of the moisture. The mixture will thicken so that you can then divide it into about eight 1/2-inch thick patties.  (It's better for the mixture to be on the moist side as they will lose some moisture during cooking. If the mixture needs thickening, you can add small amounts of bread crumbs until thickened.  If the mixture is too thick and dry, you can also add more egg or water for moisture.)
  3. Heat the oil in a large skillet over medium-low heat.  Place 2-3 patties into the skillet and cook until golden brown on each side, about 7 minutes each.  Set aside as you continue to cook the remaining patties.  
  4. For something different, you can carefully cut each patty in half and fill with toppings, such as avocado, tomatoes, sprouts, or lettuce, or simply serve them in a whole grain bun as you would a regular "burger".
*Note: You can also experiment with garbanzo beans or black lentils instead of black beans for this recipe.

Serves: 8
Nutritional Information:
Calories: 185   Carbohydrate: 25 g   Fat:  5 g   Protein: 10 g   Cholesterol:  106 mg   Fiber:  6 g   Sugar:  2.5 g  Sodium:  285 mg
Excellent source of: thiamin, riboflavin, folate, and vitamin A.
Good source of: omega-3 fatty acids, vitamin B12, iron, magnesium, and zinc.           

2 comments:

elleshort said...[Reply to comment]

i made these the kids liked it and did not even notice it was not made of beef.

Michelle Loy, MPH, MS, RD said...[Reply to comment]

@elleshort That's great to hear! Thanks!

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