Make Tuesday thru Sunday jealous of Meatless Monday with this awesome Black Bean Burger!
Start with homemade or canned black beans, add some veggies and binders and you're on your way to a terrific meal that will be a top request on your family menu!
Using dried beans isn't as time consuming or difficult as you might think. There are cost saving and health benefits. This recipe link is for pinto beans (smash them for refried beans), but use the same process for black beans [spices vary: salt, pepper, red pepper flake and 2 bay leaves]. Here's how I make them.
Simply combine the beans and veggies together with gluten free oats and eggs, smash them up with a vegetable masher (or fork) then shape into patties.
Fry them in olive oil over medium heat for 7 minutes on each side. Serve on a bed of lettuce, in a lettuce wrap, whole wheat tortilla shell (that will add gluten) or on hamburger buns.
My kids don't even miss the cheese, but cheese is always a great addition. We serve ours with this delectable peach or nectarine salsa.
To be healthy, you have to live healthy by making
good eating choices and exercise!
I use my vegetable masher for a lot of different things. From homemade applesauce to guacamole and black bean burgers. I used it on this black bean burger recipe and the peach salsa as well.
INGREDIENTS - Burger
2 cans organic black beans, or make them yourself
3 carrots, peeled and diced
1/2 large yellow onion, diced
2 cloves garlic, mined
Red pepper flake
3 eggs
1 1/2 cup oats, ground in blender
1/4 cup cilantro, chopped
salt & pepper
olive oil and grape seed oil for cooking
DIRECTIONS - Burger
Over medium heat, add olive oil, carrot, onion, salt & pepper and red pepper flake. Cook for 5 minutes, then add garlic and continue cooking until onions are transparent and carrots are tender. Remove from heat and let cool.
In large bowl, add all cooled ingredients - beans, carrot mixture, egg, oats and cilantro. Smash with a fork or vegetable masher (my favorite method). Then refrigerate for 1 hour.
Shape into patties and fry in grape seed oil over medium-high heat. Approximately 5 minutes each side. I like mine a little crispy on the outside.
INGREDIENTS - Salsa
1 cup of diced peaches, fresh or frozen
3 avocados
1/4 red onion, minced
Jalepeno, minced (to taste)
3 tbls cilantro, chopped
juice of 2 limes
Salt
Pepper
DIRECTIONS - Salsa
Add all ingredients to a bowl. Use the vegetable masher again (or forks) to your chunky or smooth preference.
Keep refrigerated until time to use. Does not keep well, so eat up! We never have leftovers anyway.
SERVING SUGGESTIONS: Serve burger in a toasted whole wheat bun with tomato and peach salsa.
Place burger over a bed of greens that were tossed with lime, olive oil and salt and pepper.
Serve in lettuce wraps with peach salsa.
Serve in soft taco shells with peach salsa and a sour cream drizzle.
