Spicy Black Bean Burgers

Hi everyone,
I’ve been craving a really good black bean burger lately, and instead of buying some of the highly processed ones on the market, I tried a slightly different variation on my Homemade Black Bean Burger for One recipe. I made a batch of 4 burgers this time, using a whole can of black beans, and froze some for lunches/dinners later this week or next. Th burger mixture is somewhat wet and sticky when you first make it so you can either let the mixture “set” for a few hours before forming it into patties, or form it into (very sticky) patties before refrigerating. I did the latter but it was very messy so I’ll try refrigerating the mixture before forming patties next time.

Note: To make the burgers less spicy, use 1/8 tsp instead of 1/4 tsp of cayenne pepper.

They are still crumbly – not your typical “store-bought” type burgers – but they use all natural ingredients and have no artificial or heavily processed ingredients, so they’re healthier – and cheaper!

Enjoy!

 

Spicy Black Bean Burgers (makes 4)

 

 

 

 

 

 

 

 

 

 

 

 

Ingredients:

1 15 oz can black beans, drained & rinsed

1/4 cup egg beaters (or 1 egg, lightly beaten*)

1/4 cup peanut flour (or oat flour/ garbanzo bean flour**)

1 carrot, diced

2 – 3 button mushrooms, chopped

3 – 4 tsp Worcestershire sauce (4 will make the mixture more wet so use less if desired)

1/4 tsp salt

1/4 tsp – 1/2 tsp black pepper

1/8 – 1/4 tsp cayenne pepper (use 1/4 tsp if you like it spicier!)

 

Method:

1. Set aside 1/4 cup of the rinsed and drained black beans.

2. In a food processor or large bowl, pulse/mash the the black beans, carrots, peanut flour, eggbeaters (or egg) and spices.

3. Add the mushrooms and pulse to combine the ingredients.

4. Put the mixture in a large bowl (if using a food processor) and then add the remaining 1/4 cup black beans. Mix all ingredients till well combined.

5. Place the bowl in the refrigerator and allow to set for 30 minutes – 2 hours. (Can form patties and allow to set, but the mixture will be sticky)

6. Lightly spray a frying pan/skillet with cooking spray and cook burgers till well browned on both sides, flipping once.

7. Serve on a bun, on a salad, with rice or millet, along with the fixings of your choice! You can also add these to tacos or in a wrap or quesadilla.

Topping ideas: Tomatoes, salsa, avocado, corn, mustard, cheese(s) of your choice (blue cheese, cheddar, feta, goat cheese), grilled onions, lettuce, cooked kale and carrots, grilled pineapple, grilled mushrooms & onions

Nutrition Information (per patty, without toppings or bun):

Calories: 152 – 162 calories,* Protein: 9 – 12g** , Carbohydrate: 20 – 21g, Fat: 1.5g – 2.5g*
* The calorie and fat content will be the higher number in the ranges provided above if you use a whole egg vs 1/4 cup eggbeaters

** The protein content of peanut flour is higher than wheat, oat or bean flours, so the amount of protein per patty will be slightly higher with peanut flour.

FYI: peanut flour has 16g protein per 1/4 cup, vs 6g per 1/4 cup for garbanzo bean flour and 2-3g per 1/4 cup for most other oat or wheat flours.

PS: Some of my friends from Art School have started a Blog Hop featuring recipes and home-grown ideas. I posted this recipe on Foy’s blog and am linking back to their hop below. Check out some of the ideas and recipes – all healthy and very inspiring!

 

Eat Make Grow Blog Hop 3

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Posted on August 20, 2012, in Food, Nutrition Tips and tagged , , , . Bookmark the permalink. 1 Comment.

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