Plant-Powered!
Plant-based eating has become increasingly popular over the past few years. One reason could be the multitude of health benefits that comes from increased plant consumption. It helps with increased feelings of fullness, provides a wider variety of vitamins and minerals, and increases dietary fiber intake. It also helps support optimal health and wellness. That’s right! And all it takes is occasionally making a few swaps.
Regardless of if you are vegetarian, vegan, or flexitarian - if you are interested in trying out plant-based meals, then look no further. Summer is a time for backyard barbecues with family and friends. Could there be a better time to try this plant-powered black bean burger? Another benefit of this burger is that it includes pantry staples that you may already have on hand! Pair it with some frozen vegetables and you have an easy weeknight meal that you didn’t even have to go to the store for. Let’s keep it simple and tasty!
Plant-Powered Black Bean Burgers
Ingredients:
¾ C of breadcrumbs
½ C of onions – finely chopped
3 garlic cloves – minced
½ tbsp olive oil
2 large eggs
2 tbsp low-fat mayonnaise
½ C feta cheese (or shredded cheese of choice)
1 tbsp Worcestershire sauce
2, 14 oz cans of black beans – drained, rinsed, and patted dry
Seasoning Blend:
1 tsp chili powder
¼ tsp smoked paprika
1 ½ tsp ground cumin
½ tsp salt and pepper
Directions:
Preheat oven to 325° F, then spread the beans out on a parchment lined baking sheet and bake until partially dried out, about 10 minutes.
Sautee the onions and garlic with olive oil over medium heat, about 5-6 minutes.
Place the beans into a food processor and add the breadcrumbs, onions and garlic, mayonnaise, feta cheese, Worcestershire sauce, and seasoning blend. This step could easily be done by using a fork to mash it all together in a large bowl.
Form patties from the mixture, each patty should be about 13/ of a cup.
To grill place aluminum foil over grill grates and spray with cooking oil. Cook patties for about 8 minutes on each side over medium-high heat, about 350-400° F
Serve with your favorite toppings and sides!
To serve:
Whole grain buns
Your favorite toppings! Some options are lettuce, tomato, cheese, red onions, pickles, jalapenos, avocados ketchup, mustard, or mayonnaise.
Don’t forget a side! I love baked fries, cucumber and tomato salad, corn on the cob, broccoli slaw, grilled vegetables, or frozen vegetables.
Tips:
Any uneaten patties can be reused in a “burger” salad or used in cheeseburger mac and cheese! Patties can also be frozen for up to 3 months whether they are cooked or raw. Simply stack them using parchment paper. Don’t forget to label and date the bag!
Recipe adapted from: https://sallysbakingaddiction.com/
Katie Westfield is a Texas Tech alumna and current Texas Woman’s University dietetic intern. Katie believes nutrition is a powerful tool for taking control of your life. In her free time, she enjoys adding to her record collection, trying new foods, and being reading.
No information on this site should be used to diagnose, treat, prevent, or cure any disease or condition.
