Black Bean Burgers

We’ve been talking about this recipe for some time now.  We finally posted it.  This recipe was adapted from Awesome Black Bean Burgers found on www.seriouseats.com.  This is a fantastic recipe that provides much flavor and is very filling.  Play around with the seasonings and ingredients to find your flavor.  The best tip was to cook the black beans first.  That really does help to firm up the patties.  Serve it with some steamed vegetables and fresh corn and you’ll have a very tasty meal.  The Nutrition Facts can be found at the bottom. Have fun preparing and eating this great burger!

Bodacious Black Bean Burgers!

Ingredients:

2 15 oz. cans of Low Sodium Black Beans                  ½ cup Feta Cheese

2 Tablespoons Olive Oil                                              2 Tablespoons Light Miracle Whip

1 small Onion, finely cut                                             1 teaspoon Garlic

1 small Red Pepper, finely cut                                    1 Whole Egg, beaten

½ small Green Pepper, finely cut                               ¾ cup Plain Panko (Low Sodium)

½ cup Roasted Cashews                                           ½ TBSP Mrs. Dash Steak Grilling Blend

Directions:

1.      Preheat oven to 350. Rinse the Black beans and spread in single layer on a cookie sheet lined with aluminum foil.

      Cook beans for approximately 20 minutes. (Cooking beans help to eliminate liquid and provide for a more firm burger.) 

      Allow beans to cool after cooking.

2.      While beans cook, cut onions and peppers finely. Heat olive oil in pan. Sautee onions and peppers, add garlic. 

      Let onion and peppers continue to cook and soften and mix flavors.  Place cooked pepper and onion in a large bowl.

3.      Place cashews in food processor.  Using pulse mode, chop cashews.  Typically takes 10-12 short pulses.  Add cashews

       to onion and pepper mixture.

4.      Place beans and feta cheese in food processor. Mix until it has a consistency close to that of ground beef.

      Add mixture to the onion, peppers and cashews.

5.      Add panko, Mrs. Dash, Miracle Whip and egg to mixture.  Fold together using hands.  Mixture will become sticky. 

      Remember, if you are using an egg, you must wash hands after folding mixture.

6.      Form into 8 patties of equal size.  Should fit easily within palm of hand.

Black Bean Burgers can be grilled or cooked indoors.  Medium heat should be used to allow patties to firm up without burning outsides.

Using olive oil or not stick spray, coat pan.  Allow pan to heat and then place burgers in to cook. 

Allow approximately 5 minutes of cook time on each side.  Once flipped, add cheese slice for extra flavor. Enjoy!

Note:                       

Ø  You can use ¼ cup of egg substitute in place of the egg.

Ø  Low sodium beans and panko help to keep this a lower sodium meal.

Ø  Patties can be stored for 3 days in the refrigerator in a sealed container.

You can also freeze patties on parchment paper and then place in a zip-lock freeze bag. 

Remember to place a piece of parchment paper between each patty.  Allow to thaw approximately 1 hour before cooking.

Nutrition Facts Serving Size: 1 Burger (166 g) Servings per recipe:  8   Calories            297 Calories from Fat   108        % Daily Value* Total Fat           12g        19%      Saturated Fat       3g         15%      Trans Fat              0g         Cholesterol          29mg   10% Sodium               176mg     7% Potassium          481mg  14% Total Carbs         36g       12%      Dietary Fiber       11g        43%      Sugars                   3g        Protein               14g   Vitamin A 9%   Vitamin C 28%   Calcium 10%    Iron 17%         * Based on a 2000 calorie diet   Recipe analysis on: http://caloriecount.about.com/cc/recipe_analysis.php Accessed 8.15.2014

Recipe adapted from Awesome Black Bean Burgers, on www.seriouseats.com Accessed 6.10.2014