Summer time is Burger time – but how can you make a favorite BBQ treat a tad healthier and fit within your health and nutritional goals.
Black Bean Burger
(Adapted from America’s Test Kitchen Recipe)
INGREDIENTS:
2 (15-ounce) cans black beans, rinsed
2 large eggs
2 tablespoons oat flour or almond flour (GF)
4 scallions, minced
1 cup corn (frozen or canned, drained)
3 tablespoons minced fresh cilantro
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon hot sauce (optional)
½ teaspoon ground coriander
¼ teaspoon salt
¼ teaspoon pepper
1 ounce tortilla chips, crushed coarse (1/2 cup) (GF)
8 teaspoons olive oil or coconut oil
Iceburg Lettuce or a whole grain bun.
Directions:
- Line rimmed baking sheet with triple layer of paper towels and spread beans over towels. Let stand for 15 minutes.
- Whisk eggs and flour together in large bowl until uniform paste forms. Stir in scallions; corn; cilantro; garlic; cumin; hot sauce, if using; coriander; salt; and pepper until well combined.
- Process tortilla chips in food processor until finely ground, about 30 seconds. Add black beans and pulse until beans are roughly broken down, about 5 pulses. Transfer black bean mixture to bowl with egg mixture and mix until well combined. Cover and refrigerate for at least 1 hour or up to 24 hours. This process helps the mixture bind together for a stronger burger.
- Adjust oven rack to middle position and heat oven to 200 degrees. Divide bean mixture into 6 equal portions. Firmly pack each portion into tight ball, then flatten to 3 1/2-inch-diameter patty.
- Heat 2 teaspoons oil in 10-inch nonstick skillet over medium heat until shimmering. Carefully place 3 patties in skillet and cook until bottoms are well browned and crisp, about 5 minutes. Flip patties, add 2 teaspoons oil, and cook second side until well browned and crisp, 3 to 5 minutes. Transfer burgers to wire rack set in rimmed baking sheet and place in oven to keep warm. Repeat with remaining 3 patties and 4 teaspoons oil. Transfer burgers to buns or lettuce and serve.
Favorite toppings:
- Hampton Creek Just Mayo: Awesomesauce – the name says it all but egg free, dairy free, gluten free and awesome, we are all in!
- Avocado in place of Cheese – it is a good fat, creates a great flavor with the Black Bean
- Hampton Creek Chipotle Mayo, tomato, and caramelized onions.
- Get that vegan out-a-here and add a lil Bacon, since it makes everything better. Get organic nitrate free bacon for the good stuff.
