Recipes

Southwest Black Bean Burger


dsc_2072-01

love a good veggie burger. They can be a great source of nutrients and an easy way to sneak some plant-based protein into your diet. And believe it or not, these bad boys aren’t just for vegans and vegetarians. Everyone can benefit from a good veggie burger in their life.

I first began eating veggie burgers in the nearly eight years that I was a vegetarian. Even now since reintroducing certain forms of meat back into my diet, I still enjoy incorporating plant-based proteins into my meals. It helps me keep a balance in my routine and incorporate a variety of nutrients.

But it wasn’t until a couple years ago that I first began making homemade veggie burgers. Let me tell you, I had been missing out on an entirely new world of deliciousness. We’re talking levels of texture and flavor that just made my taste buds want to jump up and do a happy dance.

It all started one weekend when my husband and I decided to have a burger night. He threw a couple of beef patties on the grill, while I reached into the depths of my freezer… and pulled out this.

dsc_2152-01

A dismal, store-bought, frost-ravaged veggie burger that immediately made me begin questioning my life choices.

I’d be lying if I said I didn’t have a quick internal debate. You know, the kind where you weigh your levels of digestive bravery at that moment. (Don’t judge. We’ve all been there.)

Finally, I said to myself, “Self, you are better than this. You have standards.”

Then I asked myself, how hard could it be to make one of these things? Not hard at all, as it turned out. All you really need for a basic patty are some black beans, bread crumbs, and eggs. Everything after that is up to your imagination. I threw this recipe together in a snap with a few pantry staples and leftovers in my fridge.

Not only is it delicious, but it’s also low-fat and packed with plant-based protein and complex carbohydrates. Plus you have the satisfaction of knowing exactly what you’re putting into your body. (No more freezer mystery burgers for you, my friend.)

dsc_2062-01

Southwest Black Bean Burger

INGREDIENTS:

  • 1 Can reduced sodium black beans
  • 1 Medium sweet potato, baked with skin removed
  • 1/4 Cup onions, finely diced
  • 1/4 cup corn, grilled or sauteed
  • 1 Egg
  • 3/4 Cup whole wheat bread crumbs
  • 1 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon cumin
  • Salt and pepper to taste

Rinse and drain black beans then pour them into a large mixing bowl. Grab a fork and mash away at those beans like there’s no tomorrow. When they begin to form a smooshy, beany-paste, toss in the sweet potato and keep’a mashin’. Think about the marvelous arm muscles you’re developing as you mix and mash, until the beans and potato form together into one big bowl of mush. (Not just any mush. The mush of legends.) Add in the rest of your ingredients and stir until well combined.

Begin forming your burgers into round, even patties. Cook over medium heat on a greased pan for 5-10 minutes on each side (depending on the thickness of the patty). Yields about 5 veggie patties.

SUBSTITUTIONS:

  • You can swap the whole wheat bread crumbs for some Panko breadcrumbs as a gluten-free substitute.
  • Vegan? No problem. Switch the egg for 1 tablespoon of ground flax seed mixed with 3 tablespoons of water. Let the mixture sit for a few minutes so the flax seed can absorb the water and then add it in with the other ingredients.
  • Not a fan of sweet potatoes? A regular baked potato will also do the trick.

MACROS PER BURGER:

  • Calories: 195
  • Carbs: 35g
  • Fat: 2g
  • Protein: 9g

dsc_2072-01

If you get overzealous with your quantities or just feel like fresh veggie burgers all week, no worries. The patty dough will actually keep for several days in an airtight container in the refrigerator. And if you’re looking to lower the carb count, try enjoying your veggie burger in a lettuce wrap or tossing it onto a salad.


All writing and images copyright © 2018 Rachel Elise Weems Woods

Originally published 2-6-16. Updated 1-12-19

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.