Black Bean Veggie Burgers
IntroductionPacked with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger. Packed with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger.
2 tablespoons olive oil, divided
1 small onion, finely chopped (about 1/2 cup)
2 cloves garlic, minced
2 medium carrots, shredded (about 1 cup)
1 Anaheim or jalapeno pepper, cored and finely chopped
1 (14.5-ounce can) black beans, drained and rinsed (about 1 1/2 cups)
1/2 cup old-fashioned rolled oats
1/4 cup chopped parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon hot sauce
No parsley? Swap in 1/4 cup chopped fresh spinach.
Double the recipe and freeze half for later. Stack the uncooked burgers between sheets of parchment and then place in a sealed plastic bag.
Thaw in the refrigerator and cook as desired.
Meanwhile, in a large mixing bowl stir together the beans, oats, parsley, spices, hot sauce and remaining oil.
Remove the vegetables from heat and fold into the bean mixture.
Either mash using a potato masher or transfer to a food processor and pulse a few times. The texture should be half pureed, half chunky. (Pureeing them entirely will yield a gummy burger.)
Refrigerate mixture for 30 minutes or overnight.
Preheat a large nonstick skillet over medium heat.
Remove the burger mixture from the fridge and divide into four portions. Pat each burger into a 4-inch flat circle, using a sheet of parchment or plastic wrap if needed.
STOVETOP DIRECTIONS: Coat the skillet with cooking spray, and place the burgers in the pan, careful to leave space between each one.
Cook for four minutes per side, carefully flipping using a thin spatula.
Bake at 375 degrees for 20 minutes on a greased baking sheet, flipping halfway through the cooking process. Spritz the tops with cooking spray for a crispier exterior.
Serving Size: Makes 4 burgers
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1 c blk beans, brown rice, 1spiced w 1 clove garlic minced, 1/4c onion, 2T avocado, 1t chili powder, 1/2t oregano, 1/2t basil, 1/4 t grd cumin, 1/4t grd red pepper, 1t seasalt, 1T chia seeds. Combine in med bowl, makes 4 patties. Oil grill w/olive oil - cook ti' crispy. Yum! Serve on Udi Bun-FixNEat - 8/23/13