Dee's Ultimate Black Bean Burgers
Submitted by Delia H.
Makes: 6 burgers
3/4 cup whole wheat bread crumbs
3 tbsp. olive oil
1 1/2 cans (15 oz.) black beans, drained and rinsed, divided
1 can (15 0z.) garbanzo beans
2 large eggs
1 tsp. ground cumin
1/2 tsp. salt
1/4 tsp. cayenne pepper
1 red bell pepper, finely diced
¼ cup fresh cilantro, minced
1/2 red onion finely diced
Heat the skillet to medium-high heat. Combine bread crumbs and 2 tbsp. olive oil in a small dish and blend together until well mixed. Add the blend to the pan and toast, stirring frequently, until light golden brown. Remove from the heat and let cool to room temperature.
Add the black beans and garbanzo bean together and mix. Set aside a 1/2 cup of the bean mix. Mash the remaining beans together in a large bowl using a potato masher or a fork until mostly smooth. In a separate bowl, combine the eggs, 1 tablespoon of the oil, cumin, salt and cayenne. Whisk to blend. Add the egg mixture, toasted bread crumbs, the remaining 1/2 cup beans, bell pepper, cilantro and onion to the bowl with the mashed beans. Stir together until evenly combined.
Divide the mixture into 6 equal portions, about 1/2 cup each. Lightly pack into 1-inch thick patties. Heat 1 tbsp. of oil or cooking spray on a large skillet over medium heat until browned on both sides, about 8-10 minutes total. Transfer the cooked burgers to a plate and dress it up with with cheddar cheese, fresh avocado, tomato, and lettuce. Or whatever toppings you desire!
Vegetarian burgers are a great alternative to “beef patties” and hot dogs when cooking out in the warm weather seasons. The ingredients included in this recipes offer a lot of health benefits. Legumes are packed full of protein, fiber, and are low in fat, which help keep blood sugar and cholesterol levels low. Red bell peppers are packed full of vitamins A, C, B6, K, and E. They are a great source for weight loss and optimum health. Red onions are a great source of phytonutrients and sulfur containing nutrients, including flavonoids and polyphenols. Phytonutrients protect your body from unwanted toxins and oxidative stress, thus assisting with disease prevention. Avocados provide fiber, potassium, vitamin E, and folic acid. They help your body to absorb fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with fruit. A luxury with homemade bean burgers is that you eliminate over processing, preservatives, and foreign ingredients and the satisfaction of making food from scratch enhances the flavor and anticipation of the meal.