If I could only eat one food for the rest of my life, beans would probably be it. Especially black beans–rich in protein and fiber and packed with antioxidants –all for pennies per serving. Let’s just call them a “super food” bargain. Please don’t keep this a secret, especially if you are trying to eat on a budget…or trying to eat healthier…or you’re just curious about what its like to eat like your vegan roommates.
I love this black bean burger recipe. Yep, it’s meatless. Yep, it’s delicious. And the best part is you can make several patties at one time and freeze some of them for later.
Then microwave them for a quick meal you can eat on the run, for fun, in a bun, or in the sun.
No sense buying those expensive soy or bean made patties from the store when you can make your own in less than 15 minutes-flat, for less than $3.00.
And here’s the most exciting part!! I have to tell you about this new study that proves why beans are so great for weight maintenance. And its beyond the fiber effect, these miracle beans feed our healthy gut bacteria, and in return our gut bacteria feed us back by slowing down digestion and keeping us fuller longer. If you want to learn more about this, watch this video I’ve embedded here from nutritionfacts.org. Dr. Gregor tells the story better than me. It’s fascinating!
So when you make this homemade black bean burger, serve it on a bun with hot-spiced mayo or ketchup, a couple slices of tomato, avocado and onion. I promise you won’t miss the meat.
- 3 tablespoons flaxseed (this is the binder or you can use one egg minus the water)
- 1/3 water
- 2-15 oz. can black beans, drained and rinsed
- 1/3 cup bread crumbs
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 teaspoon oregano leaves
- ½ teaspoon salt
- 3 tablespoons olive oil
- Burger buns and other fixins ( tomato, lettuce, onion, etc)
- Ketchup, mayo and Sriracha sauce
Mix the flaxseed and warm water; set aside. This is your binder. You can always just use an egg, but if you don’t use animal products this is the way to go.
Pour the rinsed and drained beans in a bowl. Now with clean hands squeeze the beans between your fingers to mash them. Just like playing with play dough. You can also use a food processor but this is more fun. Mash them until just a few beans remain whole. But it should look like refried beans.
Add the rest of ingredients through the salt. Add the flaxseed mixture too. Combine well with a spoon. If you have time, put it in the refrigerator to cool for 30 minutes. If not, it still works.
In a skillet, heat to medium and add the olive oil.
Divide the bean mixture into 6 equal portions and form patties. Have your skillet ready to go before you do this. Add the patties to the skillet and cook about 5 minutes each side until the bottom edges are browned. Be careful when you turn them over. Serve now or freeze for later. For a spicy kick, add Sriracha to the ketchup or mayo.