Southwest Black Bean Burgers
Try this family-friendly black bean burger tonight. Shh, don’t tell them it’s not beef, they won’t even notice. Our Vegetarian Burger Topic is brought to you by Produce for Kids, your healthy family resource for nutritious meals.
Black beans are full of fiber and protein. They have a meaty texture that makes them a perfect vegetarian burger ingredient. In this burger, brought to us by Produce for Kids, the beans are mixed with some tasty veggies and Southwest seasonings for each flavor.
There is a step in the instructions that we hope you pay particular attention to. It’s the part of Step #1 where you squeeze moisture out of the chopped onions and peppers. In working on the recipes for our Vegetarian Burger Series, one of the things we discovered is that quite often veggie burgers fall apart when they’re cooking. We guessed that it was due to too much moisture seeping out of veggies as they heat and cook. We began doing the squeezing trick and the falling apart problem went Poof!
To squeeze the moisture out of veggies, put the veggies on several sheets of kitchen towel or cheesecloth, if you have it (we prefer the cheesecloth because it doesn’t tear when wet, but go with what you have). Wrap the veggies up and then squeeze the bundles over the sink. Alternatively, you can put the veggies in a fine mesh sieve. Place it in the sink and push down on the veggies until their liquid has been released.
Southwestern Black Bean Burgers
Yield: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
- 1/2 red bell pepper, cut in half
- 1/2 small sweet onion, cut in half
- 1 (15 oz.) can low-sodium black beans, drained, rinsed
- 1 large egg
- 1/2 cup whole wheat breadcrumbs
- 1 and 1/2 teaspoon chili powder
- 1 and 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon olive oil
- 4 whole wheat hamburger buns
- 1 tomato, sliced
- 1 avocado, thinly sliced
- Place pepper and onion in food processor and blend until finely chopped. Squeeze out excess moisture using paper towels, cheesecloth or mesh strainer.
- Mash black beans in large bowl. Add pepper/onion mixture, egg, breadcrumbs, chili powder, cumin, garlic powder, salt and pepper. Divide into 4 patties.
- Heat oil in skillet over medium heat. Add patties and cook 6-8 minutes on each side.
- Top buns with burgers, tomato and avocado.