Black Bean Burgers
An almost fat-free fiesta in your mouth, these veggie burgers will wake up your taste buds: they're sweet and spicy, crunchy and moist. Not to mention packed with protein and filling fiber. It's another one of my versatile recipes, so you'll never get bored. Be adventurous: choose your beans, rice, veggies and spices.
You'll Need:
1 – 15 oz can of black beans, rinsed and drained
¾ cup cooked brown rice
¼ cup diced red pepper
1 small yellow onion, chopped
2 garlic cloves, finely chopped
1 tsp of cumin
1 tsp of chili powder
½ cup corn kernels (fresh or frozen)
¼ cup chopped cilantro
Salt + pepper
1 – 15 oz can of black beans, rinsed and drained
¾ cup cooked brown rice
¼ cup diced red pepper
1 small yellow onion, chopped
2 garlic cloves, finely chopped
1 tsp of cumin
1 tsp of chili powder
½ cup corn kernels (fresh or frozen)
¼ cup chopped cilantro
Salt + pepper
Here's how:
1. Heat about 1 tbsp of olive oil in a large soup pot. Add the onion, garlic, cumin, chili powder, and salt and pepper to taste. Cook for about 2 minutes. Add the rice and beans to the pot, and cook for another 5 minutes.
2. Transfer the rice and beans to a bowl, add the corn, and let the mixture cool. You can put it in the fridge to speed up the process.
1. Heat about 1 tbsp of olive oil in a large soup pot. Add the onion, garlic, cumin, chili powder, and salt and pepper to taste. Cook for about 2 minutes. Add the rice and beans to the pot, and cook for another 5 minutes.
2. Transfer the rice and beans to a bowl, add the corn, and let the mixture cool. You can put it in the fridge to speed up the process.
3. Add the cilantro and get ready to mash. Using a potato masher or a fork, press into the mixture until it reaches a paste-like consistency, or until it has potential to be shaped into a patty.
4. Divide the bean mixture into four equal parts and shape into patties. Refrigerate for at least 15 minutes. (If your bean mixture won't hold together, no matter how hard you press it together, add 1 egg white to the mixture.)
5. Bring a large pan up to medium heat and coat with a thin layer of olive oil or cooking spray. Carefully place the patties on the pan and cook for about 4-5 minutes, until browned and toasty.
6. VERY carefully flip the patties and cook until the other side is browned.
4. Divide the bean mixture into four equal parts and shape into patties. Refrigerate for at least 15 minutes. (If your bean mixture won't hold together, no matter how hard you press it together, add 1 egg white to the mixture.)
5. Bring a large pan up to medium heat and coat with a thin layer of olive oil or cooking spray. Carefully place the patties on the pan and cook for about 4-5 minutes, until browned and toasty.
6. VERY carefully flip the patties and cook until the other side is browned.
Serving suggestions:
- between a toasted whole grain bun, add lettuce, tomato, and a squirt of honey mustard
- over a huge green salad
- paired with avocado slices
- between a toasted whole grain bun, add lettuce, tomato, and a squirt of honey mustard
- over a huge green salad
- paired with avocado slices
