Black Bean Burgers

Black Bean Burgers

  • Prep time: 15
  • Cook time: 45
  • Yield: 8
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Ingredients
  • 2 (15 ounce) cans black beans, rinsed and drained
  • 4 tablespoons vegetable oil, divided
  • 1 medium onion, finely chopped
  • 1 large poblano pepper, finely chopped
  • 3 medium cloves garlic, minced
  • 1 chipotle chili in adobo sauce, finely chopped, plus 1 teaspoon sauce
  • 3/4 cup roasted cashews
  • 1/2 cup finely crumbled feta or cotija cheese
  • 2 tablespoons mayonnaise
  • 1 whole egg
  • 3/4 cup panko bread crumbs
  • Kosher salt and freshly ground black pepper
Nutrition Facts
Serves 8

Description

Title: Elevate Your Grilling Game: The Undeniable Appeal of Black Bean Burgers

Introduction: As the warmer months approach and grills are fired up, it’s time to reconsider the classic burger and opt for a game-changer: the black bean burger. While traditional meaty burgers have their place, the black bean burger brings a myriad of benefits to the table, from its health-conscious profile to its flavor-packed versatility. Join us on a culinary exploration as we delve into why black bean burgers are not just an alternative but a superior choice for your next grilling adventure.

**1. Nutrient-Rich Powerhouse:

  • Unlike their beefy counterparts, black bean burgers boast a powerhouse of nutrients. Packed with fiber, protein, vitamins, and minerals, they offer a healthier option without compromising on taste. The fiber content promotes digestive health, while the protein provides a satisfying and plant-based alternative to meat.

**2. Heart-Healthy Goodness:

  • Black beans are renowned for their heart-healthy properties. They contain antioxidants, potassium, and folate, all of which contribute to cardiovascular well-being. Choosing a black bean burger over a regular beef patty is a heart-smart decision that aligns with a balanced and nutritious diet.

**3. Versatility Beyond Boundaries:

  • Black bean burgers are a canvas for creativity. From Mexican-inspired flavors with cilantro and lime to Mediterranean vibes with feta and olives, these burgers adapt to a spectrum of cuisines. Add your favorite herbs, spices, or cheeses to customize your patty and elevate the overall taste experience.

**4. Eco-Friendly and Sustainable:

  • Opting for black bean burgers aligns with a more sustainable and eco-friendly approach. The production of plant-based proteins generally has a lower environmental impact compared to meat production, making it a greener choice for those conscious of their carbon footprint.

**5. Reduced Saturated Fat:

  • Black bean burgers are naturally low in saturated fat, which is often found in higher quantities in traditional beef burgers. Lowering saturated fat intake can contribute to improved heart health and overall well-being.

**6. Digestive-Friendly Option:

  • The fiber content in black beans aids in digestion, promoting a healthy gut. This can be especially beneficial for individuals looking to incorporate more plant-based options into their diet without sacrificing digestive comfort.

**7. Ideal for All Dietary Lifestyles:

  • Black bean burgers accommodate a variety of dietary preferences and restrictions. Whether you’re vegetarian, vegan, or simply looking to reduce your meat consumption, these burgers are a satisfying and flavorful choice that suits diverse lifestyles.

**8. Tantalizing Flavor Profile:

  • Black bean burgers are not just a compromise; they stand on their own with a bold and savory flavor profile. A well-seasoned black bean patty, grilled to perfection, can rival the taste and texture of traditional burgers, offering a satisfying and delicious alternative.

Conclusion: As you gear up for grilling season, consider making the switch to black bean burgers for a culinary adventure that’s not only delicious but also nutritious and environmentally conscious. From their nutrient-rich composition to their adaptability in the kitchen, these plant-powered patties prove that a satisfying and mindful burger experience is within reach, without the need for meat. Fire up the grill and savor the goodness of a black bean burger – your taste buds and your health will thank you!

Instructions

  • 1. Preheat oven to 350F. Spread beans on a foil-lined baking sheet and bake 20 minutes.
  • 2. Heat 2 tablespoons oil in a skillet over medium-high heat. Cook onion and poblano until softened, about 5 minutes.
  • 3. Add garlic and continue to cook another 2 minutes. Add chipotle and sauce and cook another minute. Transfer to a large bowl.
  • 4. Pulse cashews in food processor, about 12 short pulses. Add to bowl with onion mixture.
  • 5. Pulse beans in food processor until roughly chopped and transfer to bowl with other ingredients.
  • 6. Add mayonnaise, egg, bread crumbs, salt and pepper and gently fold together.
  • 7. Form bean mixture into 6-8 patties and brush top side with oil.
  • 8. Grill oil-side down 3 to 5 minutes, brush oil on second side, carefully flip and cook another 3-5 minutes. Top with cheese if desired.
  • 9. Toast buns and serve with condiments of your choice.