I am super excited to share this recipe with you because it is so versatile. This recipe is for my favorite vegetarian black bean burgers. They can be used in place of a meat in a burger OR you can eat them on top of a salad! The salad patty is a little bit different; it is crusted in crispy whole wheat bread crumbs! That way, you can get some crunch and carbz in your salad :).
Also, if you didn’t take the poll from 2 posts ago, I would really appreciate your response! Last time Ill bring it up!
Recipe: Makes 4 patties
In a bowl, combine 2/3 of a 15 ounce can of black beans, 1 clove of finely chopped garlic, 2 tbsp finely chopped yellow onion, 1/3 cup diced mushrooms, 1 whole (small!) egg, 2 tsp cumin, 1/2 tsp lemon pepper, a pinch of basil, and a shake or two of salt.
Use a food processor or mixer to blend the mixture. I recommend not blending it very much, so that you can still see some chunks of black beans and mushroom.
To make a regular black bean burger:
Spray a pan with canola oil and place it on the stove on medium heat. Form your patty and plop it on to the pan. Lightly spray the top of the patty with canola oil. Cook for about 5 minutes on each side, until a bit firm and crispy.
To make 1 crispy black bean patty:
Measure out 1/4 cup whole wheat panko breadcrumbs. Pour about half on a small plate. Shake the plate to distribute. Grab a handful of black bean mixture and plop onto the breadcrumbs. Cover the top with the rest of the breadcrumbs. Press breadcrumbs all over/into the patty.
Spray a pan with canola oil and place on the stove on medium heat. Carefully place the patty in the pan and spray the top with canola oil. Cook for about 5 minutes on each side, until the breadcrumbs become darker brown.
Recommendation for a salad: I put avocado and tomato in my salad and made a dressing with sour cream mixed with mango tomato salsa. Yum!
Black beans * contain high amounts of sulfite oxidases which means that they combat the damage done to your body when you eat foods containing preservatives. They also are fiber super stars and have lots of iron and folate.
Mushrooms * a great source of niacin, potassium, and selenium!
Garlic * packed with antioxidants that fight aging, cancer, and heart disease! Garlic can lower blood pressure and cholesterol levels and eliminate free radicals (which cause cellular damage). It is also used to treat asthma and yeast infections.