Food

Fast Meal: Black Bean Burgers

By Laura

Our family had black bean burgers for the first time this summer, and now we love them (especially with sweet potato fries).  I tried some pre-made patties from the store, but I was not impressed–I won’t even go into my kids’ reactions.  When I made this recipe, however, the angels were singing!  My girls devoured them, and I didn’t even feel guilty about having a second.

This is a great meal for weeknights, when I don’t want to spend much time cooking.  I also love it because the ingredients are usually in my pantry and fridge.

We eat mostly plant-based at home, so I serve them like traditional burgers on whole wheat buns to get the protein formed by the legume + grain combo (you don’t actually have to eat legumes and grains together to build a protein, but I just like to).  I also set out lots of topping options like veggies, hummus, refried beans, and salsa to choose from in case we get some adventurous taste buds.  But I’m no fool–ketchup and mustard still come to the party.  You could also add a spoonful of leftover quinoa on top for more protein.

Melessa and Nate prefer low-carb options.  If that’s more your style, you could easily put these burgers on a piece of lettuce instead of a bun and top it to your heart’s content.    Comment below and let us know if you try them.  They’re delicious!

beanburger_lettus

Recipe by Lindsay Nixon from The China Study All-Star Collection

Makes 4 burgers (but I always double it).

 

1 15-ounce can black beans, drained and rinsed

2 T ketchup

1 T yellow mustard (I only use ½ T)

1 t onion powder

1 t garlic powder

1/3 c instant oats

 

Preheat oven to 400 degrees.

Line a cookie sheet with parchment paper and set aside.

In a medium bowl, mash black beans with a fork until mostly pureed but with some half beans and bean parts left.

Stir in condiments and spices until well combined, then mix in oats.

Divide into 4 equal portions and shape into thin patties.

Bake for 10 minutes, carefully flip over, and bake for another 5 minutes or until crusty on the outside.

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