The Black Bean Burger
A healthy alternative to the all-American hamburger….
A creative way to replace meat with vegetables….
A method of reducing fat and calories in your diet….
The black bean burger may not be perfect to a true beef-lover, but it does make a tasty sandwich if you are in the mood for one. The recipe I decided to try is a Chili’s knockoff. I’ve never had the Chili’s Black Bean Burger, but have heard that it’s quite delicious. In our new-and-improved diet, we are very happy eating mainly fruits and vegetables with a few whole grains and the occasional meat thrown in.
For the first try on the Black Bean Burgers, I decided I wanted to grill them. Typically, grilling is our favorite method of cooking almost everything and I wanted the first attempt to be as great-tasting as possible. When I formed the patties, I could tell that they were going to fall right through the grate, so I decided they were going to have to be laid on a piece of foil. A small bit of butter on the shiny side of the foil, then I placed the patty on top. The butter, or a little cooking spray is absolutely necessary, since the beans will definitely stick to the foil otherwise. After the meal, I decided that grilling is probably not the best cooking method for these patties, but simply frying in the pan (in a bit of oil) would be best.
Black Bean Burgers
makes 3 or 4 (if small-ish)
1 can black beans, drained
2 t. cajun seasoning
1/2 medium onion
2 t. minced garlic
3/4 c. bread crumbs
1 egg
1 t. oil for frying
Drain the black beans, rinse quickly and let the water drain out. I use a fine strainer for this. While they are draining, put the onion and garlic in your food chopper and pulse until finely chopped. Add most of the beans, reserving a few out. (Mash these gently with a fork so that you have some large bean pieces for texture’s sake.) Pulse some more until you have bean paste.
Now place this in a medium-sized bowl and combine the paste with the slightly mashed beans. Add the seasoning, bread crumbs and egg and toss until well-combined with a fork.
Heat the oil in a skillet over medium and cook for 3-4 minutes on each side. (I grilled mine, so I’m not sure how well they will hold up in a skillet — you may have to flip very gently.)
I hope everyone looking to eat healthier in 2008 is willing to try one of these! I served mine on whole wheat buns with a lettuce leaf, sliced avocado (a good replacement for mayonnaise) and a green salad on the side.
So, my open-minded friends, try having a black bean burger sometime soon!
January 5th, 2008