Spicy Black Bean Burgers

luluesque_spicy black bean burgers-fresh peach salsa

If you’re a pickytarian and won’t eat much meat, but are in dire need of protein, you may like this delicious recipe! Beans and legumes are a great source of protein and fiber, without the fat or sugar! One cup of cooked black beans provides about 15g of protein and 15g of soluable fiber.
I once made white-bean and shiitake burgers and they turned out pretty well! They were filling and quite easy to make. That was my first time to ever make bean burger patties and figured it was due time I have another go. This modified recipe was inspired by Food Network’s “Black Bean Burger” recipe.
INGREDIENTS / Yields 2 Servings (4 small patties) 
  • 1 small-medium shallot ~ peeled and finely chopped
  • 1 small clove garlic~ peeled and finely chopped
  • 1 (15-ounce) can black beans ~ rinsed and drained
  • 1 organic egg
  • 1 small organic serrano or jalapeño ~ finely chopped
  • 1/2 teaspoon red pepper flakes
  • 1/4 cup Panko crumbs ~ I’m using roasted garlic flavor
  • 3 teaspoon steak seasoning
  • Canola-coconut oil
INSTRUCTIONS
  1. Pour the beans into a large mixing bowl. Using a spatula or fork, roughly mash about 75% of the beans, making sure you see some whole beans and chunky bean bits.
  2. Gently fold the remaining ingredients into the bean mash until well combined. If your mix seems a bit wet due to the egg, sprinkle a little more panko crumbs to the mix.
  3. Use your spatula to gather the mix and divide into four equal parts.
  4. To make the patty, scoop out a divided part, roll into a ball using both palms of your hands, then gently flatten the ball onto parchment paper. Shape the patties as you go along to help them look even. 🙂
  5. In a stainless steel skillet, heat some cooking oil on low-medium heat. You want to cook these burgers semi slowly so that they are cooked through, but browned on the sides. Add more oil as you cook, as the burgers will absorb some. Some of the bean bits may liberate themselves from the burger patties. You can attempt to mash them back into the patty.
  6. Serve with avocado wedges and fresh peach salsa.
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s