I need the quickest home-cooked meals as possible. I try my hardest to perfect this in my own kitchen and share it with my clients so that all of our lives are a little bit easier (and healthier!). Black bean burgers are my favorite, but my previous recipe for them was so time consuming for me that even I wasn’t making my own recipe! So, with some experimentation in the kitchen, I’ve hacked a new way to make them faster. Best of all, by making just a few changes you can easily enjoy them in 3 different ways depending on what your palate is craving.
Remember, we want to load up on fiber to keep our digestive and endocrine system healthy and for cancer prevention. Black beans are an excellent source of dietary fiber! Obviously soaking and cooking your own beans is always best, but for the majority of us who are tight on time grabbing some BPA-free cans of Eden organic black beans is ideal (stock up when they go on sale!). Having some cans on hand is the perfect way to whip this recipe up on a day when you need a quick meal. The egg and flax seed meal are key in this recipe so that they can help to bind these burgers together (and of course up their nutritional value). Feel free to add in a few extra veggies you have in the house (some shredded carrot, finely chopped mushrooms, or greens).
These are great for leftovers the next couple of days after making. You can double the batch and freeze.
Backyard Black Bean Burgers
Ingredients:
1 BPA-free 15 oz. can organic black beans
1 egg
1/3 cup instant oats
2 Tablespoons ketchup
1 Tablespoon yellow mustard
1 Tablespoon flaxseed meal (this ups the fiber and more importantly helps to bind burgers)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
1 handful organic spinach
Directions:
Preheat oven to 400 degrees and line a cookie sheet with parchment paper or silpat.
Blend 3/4 of the beans into a blender with all of the other ingredients above (just leave oats out) and blend until somewhat smooth. Spoon mixture out into a bowl, add remaining (whole) beans, and stir in oats.
Divide into 4 patties and place onto baking sheet.
Bake for 8 – 10 minutes on each side until cooked through (outside should become a little crisp).
Serve with organic mayo and/or mashed avocado, along side your favorite salad and roasted potatoes.
BBQ Black Bean Burgers
Ingredients:
1 BPA-free 15 oz. can organic black beans
1 egg
1/3 cup instant oats
2 Tablespoons organic (low in sugar and gluten free) BBQ sauce
1 Tablespoon flaxseed meal (this ups the fiber and more importantly helps to bind burgers)
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon sea salt
1 handful very finely chopped celery
Directions:
Preheat oven to 400 degrees and line a cookie sheet with parchment paper or silpat.
Blend 3/4 of the beans into a blender with all of the other ingredients above (just leave oats out) and blend until somewhat smooth. Spoon mixture out into a bowl, add remaining (whole) beans, and stir in oats.
Divide into 4 patties and place onto baking sheet.
Bake for 8 – 10 minutes on each side until cooked through (outside should become a little crisp).
Serve with a little more BBQ sauce if needed and sauerkraut, along side your favorite salad or coleslaw.
Mexican Black Bean Burgers
Ingredients:
1 BPA-free 15 oz. can organic black beans
1 egg
1/3 cup instant oats
2 Tablespoons organic salsa
1 Tablespoon flaxseed meal (this ups the fiber and more importantly helps to bind burgers)
1 teaspoon cumin powder
1 teaspoon Trader Joe’s chili lime powder
1 teaspoon onion powder
1/2 teaspoon sea salt
1 handful finely chopped cilantro (optional)
Directions:
Preheat oven to 400 degrees and line a cookie sheet with parchment paper or silpat.
Blend 3/4 of the beans into a blender with all of the other ingredients above (just leave oats out) and blend until somewhat smooth. Spoon mixture out into a bowl, add remaining (whole) beans, and stir in oats.
Divide into 4 patties and place onto baking sheet.
Bake for 8 – 10 minutes on each side until cooked through (outside should become a little crisp).
Serve with your favorite greens massaged with avocado, extra virgin olive oil, sea salt and a splash of apple cider vinegar with some extra salsa.