Tag Archives: Black Beans

Black Bean Burgers

These veggie burgers are a healthy and quick dinner option. The “meat” makes for great leftovers which you can cook up for lunch the next day.

This recipe was enhanced from Fannetastic Food’s Mexican Black Bean & Spinach Burger recipe. I can’t seem to follow a recipe for the life of me. Must. Add. More. Veggies.

Enjoy.

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Go-To Black Bean Burgers
Makes 3 large burgers, or 4 medium

1 can of black beans rinsed and drained, reserving 1/4 cup of beans
1/4 cup of spinach
1/4 cup corn, reserved
1/4 cup carrots, finely diced, reserved
3 tbsp oats, reserving 1 tbsp
2 cloves garlic
1 tbsp ground flax seeds
1 tbsp of Tabasco of other hot sauce
1 tsp lemon juice
1 tsp olive oil
1/4 tsp chili powder
1/4 tsp cumin
1/4 tsp salt

Instructions:

Add all ingredients into a food processor, reserving 1/4 cup of black beans, 1/4 cup corn, 1/4 cup finely diced carrots and 1 tbsp oats. Turn on your food processor and mix.

Once everything has fully mixed, stir in the reserved black beans, corn, carrots and oats.

Form into three large patties (or 4 medium patties).

Place them on a pre-heated skillet on medium-high that is coated with cooking oil or spray.

Cook each side for 6-7 minutes.

Serve on a bun, in a pita, atop salad or as is!

What’s your go-to veggie burger recipe?

Eat well,
Carolyn

3 Comments

Filed under 30 minute meals, Main Course

Sloppy Joes

Really, Black Bean and Edamame Sliders –   but these are Vegans answer to Sloppy Joe’s.  Vegetarian Times says, and I definitely agree, that, “edamame lightens up the black bean mixture to keep these sliders from tasting too dense.”

DSC00872 (I wish I was a better food photographer!)

The filling is packed full of protein – with black beans AND edamame – and the spices are subtle enough to not be overpowering.  I did have to omit the cilantro since Dave doesn’t care for it, although I sneaked in the cumin without him noticing!  Dave even went back for a second burger!

As a vegan, I always get asked, “where do you get your protein, and how do you get enough?”  To be honest, I don’t worry too much about my protein intake.  I eat lots of greens and fresh fruit which contain protein, despite the common belief.  Here is a link to a vegetable protein percentage chart.  I also don’t particularly eat a lot of tofu, beans, or nuts which are the more common vegetarian protein sources.  I just eat a plant based diet, and for six years now it has done me well. 

On to the recipe…. which can double as an amazing sandwich spread or cracker topper.   I served our Sloppy Joes with a side of corn and peaches.  What a southern meal! 

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Black Bean and Edamame Sliders
March 2011 Vegetarian Times
Makes 12 sliders (4-6 regular sized burgers) | 30 minutes or fewer

1 cup frozen shelled edamame
1 clove garlic (I used 2)
1 1/2  cups cooked black beans, or
       1 15-oz. can black beans, rinsed and drained
1 chipotle chile in adobo sauce, rinsed and minced
1/4 cup coarsely chopped cilantro
3/4 cup plus 1 tbs. prepared fat-free barbeque sauce, divided
(in which I used too little because apparently I can’t read) 
1 1/2 tsp. ground cumin
1/4 tsp. salt
1 tsp. EVOO
12 small whole-wheat dinner rolls (I used whole-wheat hamburger buns)

1. Bring small pot of water to a boil.  Add edamame, and cook 10 minutes.  Drain

2. Process garlic in food processor until minced.  Add edamame, black beans, chipotle chile, cilantro, 1 tbs. barbecue sauce, cumin, and salt.  Process until mixture forms coarse paste. 

3. Heat oil in saucepan over medium-low heat.  Add edamame mixture, and heat until hot, stirring occasionally. 

4.  Spoon 1 tbs. barbecue sauce onto each bottom bun.  Top with bean mixture, spinach or green of choice, and top bun. 

Per slider: 329 CAL; 16 G PROT; 9 G TOTAL FAT; (3 G SAT FAT); 51 G CARB; 14 MG SOD; 11 G FIBER; 12 G SUGARS

Enjoy! 

Eat well,
Carolyn

4 Comments

Filed under Main Course