So, so good.
We make a lot of veggie burgers in this house. We’ve tried a lot of different commercial veggie burgers and only found one (very expensive, very thin) burger that we like. The rest are, with all respect, kind of tasteless. So I hit the internet to do some research on what makes for a good veggie burger and, with some modifications, I was able to come up with several options that my family enjoys.
One of them is this thick, tasty, looks like a hamburger, grills like a hamburger, black bean burger. It is really tasty and very filling.
More importantly to me, as the grown up in charge of nutrition, it contains a lot of the fibre, protein, and vitamins (thiamin and folate) and minerals (iron, mangnesium, phosphorus, manganese) that we need. As vegetarians, we have to be especially careful about ensuring that we get all of the necessary proteins, vitamins and minerals that our body would otherwise need to get from eggs or meat. Beans, like kidney beans and black beans are very important to maintaining a proper diet.
Black Bean Burgers
2 cups cooked black beans
1 cup bread crumbs
1/4 cup finely chopped green onion
1 flax egg (1 tbsp ground flax seed in 3 tbsp warm water)
1/2 teaspoon chili powder
Salt and pepper. to taste
Olive oil, for frying
Drain, but do not rinse, the black beans. Place them in a bowl and mash them. They should only be partially mashed, not whole beans but not a paste. Add the breadcrumbs, onion, flax egg, chili powder, salt, and pepper. Stir until everything is well, then let the mixture sit for 10 – 15 minutes to allow the breadcrumbs to soak up moisture from the other ingredients.
Heat a tablespoon of olive oil large frying pan over medium-low heat. Form the bean mixture into patties roughly the size of the buns you’re using. Cook each patty about 5 minutes on the first side.
Presto! Black bean burgers! Dress them up any way you like on any bun you like!
Until next time,
Peace and love,