1.12.2010

Black Bean Burgers Round 1 - Recipe


In my mission to eat more sustainably I have begun making almost all our food from scratch. I have also cut out meat almost completely. My arsenal of recipes is now reduced. It's time to bulk back up.

I believe every good recipe arsenal should have a burger. Since meat is out I'm now on a hunt for the perfect black bean/vegetarian burger. My first attempt is from Guilty Kitchen. Her recipe is simple and she says that her and her family eats it at least once a week to lower their carbon foot print. Good for them. So I adapted her recipe like this:


Ingredients
2.5 cups of black beans rehydrated (1 cup dry)
1 cup fresh cilantro leaves
1 tablespoon garlic, minced
1/2 small red onion, diced
1 1/2 cups whole wheat bread crumbs (I used 2 ten grain rolls)
1 egg
1 teaspoon Worcestershire sauce (contains fish)
1 teaspoon cumin powder
1/2 an ancho dried pepper, diced

Step 1: Put half the black beans in the food processor with the cilantro, garlic, onion, and egg.  Whir it around in there until it is well mixed.  Pour it into a bowl.


Step 2: Put breadcrumbs, Worcestershire sauce, cumin and ancho pepper into the food processor and whir that around a bit. Pour it into the bowl with the other bean mixture and the rest of the beans.


Step 3: Mix everything together and form it into 6 patties. I patted out the mixture onto my cutting board (about 3/4 inch thick) and used a round plastic container as a cookie cutter to make uniform patties.

Step 4: Bake the burgers on a greased cookie sheet at 375F for 25 minutes.

You could serve these on buns, but I didn't get around to making any. Instead I served them over a mixed lettuce salad with a dollop of plain yogurt and cilantro on top. For Jeff I melted some Jack cheese on top. For me I shredded some extra carrots on the salad. I decided it needed some dill pickle relish on top too. With a tangerine on the side you have a very healthy meal.

If you are keeping track of health info each patty has 166 calories, 2 grams of fat and 6 grams of fiber. That's 3 Weight Watchers Points each. I'm actually really surprised how healthy these are! They were a little dry, so I will continue on my quest for the best black bean/veggie burger.  If you have a good veggie burger recipe put it in the comments or send me a link!

Tomorrow I think I'll try making my own burger buns. Stay tuned! **Update** I forgot I am going to a sustainability conference tomorrow put on by the Iowa State Leopold Center.  I'm excited, but I won't have time to make bread.  I'll bake bread on Thursday. 


22 comments:

  1. Great blog - and those burgers look awesome!!! I have been on the lookout for a good bean burger recipe too :) I will have to give this a try!

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  2. this looks fantastic! thanks for sharing the recipe!

    I'm new to your blog, but really love it! I'm looking forward to reading more ;)

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  3. looks very tasty and healthy

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  4. Looks so easy. I always wanted to try to make veggie burgers but afraid they would fall apart.

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  5. Anonymous8/12/2010

    This looks really really good. Thank you for sharing!

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  6. Could you freeze and mail some of those? Black bean burgers are my favorite.

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  7. Anonymous8/12/2010

    These look great! I love your photos... brilliant!

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  8. Anonymous8/12/2010

    Shoot. I don't have any cilantro. I may have to fly by the seat of my pants today, but I'm definitely making black bean burgers today!

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  9. Nice! I have yet to find a black bean burger I like... but I will have to try this, it looks great. In the meantime if you are still looking for veggie burger recipes, I have a killer one you should definitely try.

    http://whitneysamusebouche.blogspot.com/2010/07/holy-grail-of-bbq.html


    Thanks for the recipe!

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  10. Have I got a recipe for you. We make these awesome split pea patties a few times of year with just veggies and the peas. I'll dig it out and shoot it along. Way better than a meat burger.

    Jason

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  11. That looks really great! I became certified in yoga last year and during that time, I cut out meat completely (it was very hard). Now I have cut back quite a bit. I will definitley try this! Thank you for sharing with us!

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  12. These look amazing. I love black bean burgers and haven't had them in a long time. My question is - can I use black soybeans or are they too low on starch to hold the burgers together?

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  13. Bean burgers, definitely a healthy meal. I'd love to try it.

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  14. Anonymous8/12/2010

    I love black beans, and I love variations on veggie burgers, it's great that it's so healthy too!
    Gree

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  15. Mmmm... I love a hearty meatless meal from scratch, like this one! Gonna have to try it =)

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  16. I definitely want to try this recipe. How do you think the taste was, compared to a burger with meat?

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  17. Look wonderful. I made a black bean burger from Gourmet magazine a long time ago that was outstanding. It was the first time I'd ever had one and even though I'm a meat eater and love regular burgers, I was hooked. Great job on this too.

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  18. I love black bean burgers. This recipe looks good. We usually just wing it, and we have even added veggies and greens to the patties.

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  19. Nice work - those look great!

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  20. These look great! I'm curious—is this The Recipe for you? The look-no-further, this-is-how-black-bean-burgers-were-meant-to-be-made recipe?

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  21. Foy, this looks like a wonderful burger! I love black beans, any beans really, and prefer to eat as little meat as possible. I'm always on the lookout for a great veggie burger. Must try soon!

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