I don't know about you but I am a girl who loves a good juicy burger. I love all the toppings, sauces, meats and the buns that hold it all together.
One problem though sometimes the burger doesn't like me as much, because I have IBS (Irritable Bowel Syndrome) often the grease in a meat patty leaves me not wanting to be too far from home. I know TMI, but it is a reality, also with endometriosis it can also cause more tummy issues due to hormone influxes.
With that reality I actually find myself eating more veggie burgers when we go out to eat if I can. So last night I wanted to use up some ground beef we had in the freezer, but I decided to try making a black bean burger for myself. So my husband had the full on meat burger along with the kids and I had my veggie burger. Although my son decided he wanted a bean burger too and loved it.
People!!! Let me tell you, I actually did not miss the meat patty. These patties were full of flavour, the black beans mimic the texture of a meat patty, and guess what... no tummy troubles like I would have had if I ate the other kind. Also one of the best parts is, it took under 30 minutes to make. All you need are a few ingredients and wala you have a yummy veggie burger.
This recipe yields 4 patties, each patty has 150 calories, 1.8 grams of fat, 1 gram of sugar (naturally), and close to 10 grams of protein. It is close to no cholesterol levels and for those who follow the glycemic index it is good for you as well.
Black Bean Burgers
1 can of black beans (drain and rinse the beans with water)
1/2 cup of Panko bread crumbs (cooked rice or quinoa)
1 large egg
1/4 cup of chopped cilantro leaves, or parsley
1/3 cup of grated onion
2 garlic cloves grated
juice of one lemon or 2 tablespoons of lemon juice
salt and pepper it taste
In a medium sized bowl mash the beans so that the majority are broken down and mushy in texture. You can use a fork or a potato masher to do it.
Add all the other ingredients, stir all together. I like to use my hands so that I really make sure it is squished together well.
Form four equal sized patties, they should be about 1 1/2 inches thick and 4 to 5 inches wide. Set aside on a parchment lined plate.
In a non stick skillet or pan heat up around 1 tablespoon of olive oil, on a medium low heat. Place the patty in the heated skillet and cook for 4 to 5 minutes on each side, making sure to season each side with some salt and pepper or steak spice. When they are a dark brown (not burnt) flip over. You want to make sure the centers are nice and warm.
Add a few slices of cheddar cheese, or any desired cheese you want, place on top of the patties. Place a lid on top, turn off the heat and allow the cheese to melt for 1 to 2 minutes.
Once they are all cooked, get your burger buns ready and load them up with all the tasty topping you want. Serve right away and enjoy!
What I love about these burgers as well is you can change it up to your needs. If you are gluten free then add rice or quinoa instead of the bread crumbs. I think I am going to attempt a portobello mushroom and quinoa one next, those are my favorite ones at a restaurant! I do encourage giving it a try, it is perfect for those who are diabetic, high cholesterol levels and other health issues. I never thought a meatless burger could be so full of flavour until I started eating them more this last year.
Happy cooking! Do you have a favorite burger or veggie burger that just makes your mouth water even thinking about it?
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