Black Bean Veggie Burgers

My daughter-in-law, Megan, got me hooked on black bean burgers. Seriously, I now prefer these over a hamburger. The flavor is amazing and the texture resembles the traditional beef burger. Black beans are cheap, tasty and highly nutritious.  They are one of the healthiest foods that you can have in your diet. These little black wonders are high  in vitamins, minerals and are known for their antioxidant properties. Because beans are high in fiber they help to stabilize the blood sugar levels. Soluble fiber also helps to lower the bad cholesterol levels and the iron in black beans lowers the risk of iron deficiency. Black beans are very low in calories and almost fat-free. So can you agree that they are great for your health and should be the part of your daily diet?

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Heat 4 T. olive oil in large saucepan. Add chopped onions, peppers, carrots, mushrooms and garlic. Sauté until tender.

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Gather rest of ingredients…

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Place beans, veggie mixture and remaining ingredients into food processor.

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Mix but don’t puree.

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You can chill this mixture and make your patties at a later time. This will also stay fresh in your fridge for several days. Keep in a covered container though or your fridge will reek of garlic!  These easy-to-assemble burgers can also be shaped ahead of time and cooked off when you’re ready to eat.

Place patties in a lightly oiled hot pan. Brown on both sides. This only takes a few minutes, if your patties are thin. Use care when turning them over, so they don’t rip. They aren’t quite firm enough to toss on your backyard grill, but do fine in a non-stick skillet.

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Serve on a multi-grain or sprouted grain bun. Garnish with avocado and tomatoes. You could also serve with cheese and salsa if desired.

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This burger is hearty, perfectly spiced and not dry at all!

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Black Bean Burgers

2 cans black beans, drained
4-5 green onions, chopped
1 lg. clove garlic, chopped
1/4 c. shredded carrots
1 small red bell pepper, chopped
6-8 button mushrooms, chopped
2 T. cilantro, chopped
2 T. parsley, chopped
1/2 c. bread crumbs
4 T. olive oil
1/4 c. tahini
1 lime, juiced
1 t. cumin
1 t. chili powder
Salt and pepper to taste

Heat 4 T. olive oil in large saucepan. Add chopped onions, peppers, carrots, mushrooms and garlic. Sauté until tender. Place beans, veggie mixture and remaining ingredients into food processor. Mix well but don’t puree. Form into patties. Place patties in a lightly oiled hot pan. Brown on both sides. This only takes a few minutes, if your patties are thin. Use care when turning them over, so they don’t rip. Serve in a bun or over a bed of greens. Use sliced tomatoes, avocados and salsa as your condiments.

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One Response to Black Bean Veggie Burgers

  1. wow, Jane with all those fabulous ingredients these would have to be delicious! Sometimes with the supermarket veggie burgers, I am a bit skeptical about the contents but these sound amazing!

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