Better Black Bean Burgers

Veggie burgers are often hit or miss. I do like several frozen varieties but I wanted to find one I could make at home with little fuss. Several of the recipes I tried were either bland or dry but this black bean burger from America’s Test Kitchen is well seasoned, moist and worth the little bit of extra effort of not using frozen.

Black Bean Burger

Ingredients

¼ cup crushed tortilla chips

1 (15-oz.) can unsalted black beans, rinsed and drained

4 scallions, chopped

1 clove garlic, smashed

½ teaspoon cumin

¼ teaspoon coriander

1 teaspoon hot sauce

1/4 teaspoon salt and pepper

1 egg

1 tablespoon flour

1 tablespoons olive oil

Guacamole, pickled shredded cabbage (I added this recipe below)

4-6 100% Whole Wheat Sandwich flats, toasted

Directions

For a quick pickled cabbage, in a medium glass bowl, mix 2 cups of store-bought shredded cabbage mix with 1/3 cup white vinegar, 1/3 cup water, 1 tablespoon of sugar and a dash of salt. Stir and place in the refrigerator until burgers are ready.

Place tortilla chips in food processor and process until finely chopped. Add drained beans, scallions, garlic, cumin, coriander, hot sauce, salt and pepper. Pulse 5-8 times to blend together without becoming mushy. Empty into a bowl and add egg mixture, stirring until combined. Heat 1 tablespoon of olive oil in large, nonstick skillet over med-high heat. Shape bean mixture into 4 patties, add to the pan and flatten slightly. Cook patties on first side for 5 minutes, flip and cook additional 2-3 minutes.

Spread toasted bagel thins with guacamole. Top the burger and shredded cabbage.

Nutrition Note:The theme for this month’s Recipe Redux is creating gut-friendly recipes. Bacteria can be good or bad.  For a healthy gut, we want to nourish the good, friendly bacteria living in our gastrointestinal tract. What helps these beneficial little creatures thrive? Fiber. Fiber acts as a prebiotic, a non-digestible food component that feeds our gut friendly bacteria. Beans have a unique type of fiber called soluble fiber that when broken down by bacteria, produce protective compounds that likely boost immunity and may reduce the risk of cancer. Topping these burgers with cabbage and guacamole and serving them on a whole grain bun adds even more of a fiber benefit.

 

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Recipe can found at America’s Test Kitchen

judymatusky.com

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2 Comments Add yours

  1. Love that you topped your burgers with pickled cabbage!

    Like

    1. Judy Matusky says:

      thanks! It adds a nice crunch to the burger!

      Like

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