Wednesday, April 9, 2014

Black Bean Veggie Burger Recipe
















Families get together for many various occasions, from birthdays to holidays, a sporting event or just because. It seems that no matter what the reasons for the gathering, one thing remains pretty constant and that is the food. Of course we don’t have the same food every time we see each other, but you know what I mean. There is always food at the gathering or we are going someplace to eat. 

One thing that came to my attention recently was people really do become creatures of habit when it comes to what they eat and even when they eat it.  If you ever get a chance to step back and observe the eating habits of your family members or co-workers, you should take the opportunity to see what you can learn about them and maybe even about yourself.

One thing that many people may not know about me is that from time to time I go meatless. There are numerous health benefits and it is a great way to start a cleanse. It is becoming more popular and there is even a call for Meatless Monday. I know what some of you are thinking. I will never get my family to go along with this one. But let me tell you, there are so many vegetarian options out there that you will be amazed. 

I began this article talking about family. Don’t we all have that one aunt that just makes the craziest sounding recipes every time you turn around and brings it to the family functions? Or maybe it’s your great-uncle who has a new found food network hobby since he retired. Anyway, my point is that I have decided that as long as the food is basically healthy, I am willing to try it. And my “try” now has a new definition as well.  I work regularly with children, and we all know what it is like getting them to try a new food. MISSION IMPOSSIBLE.  I recently overheard some mothers talking and one of them said they had a rule that their children had to taste a food three times before they decided whether or not they liked it. I think that is a good rule for any of us.

You won’t even get to the three bite rule with this black bean burger recipe that has won my family over. Trust me, one bite is all it takes to fall in love with this meatless wonder!

Ingredients:
3 Tbsp Cilantro, chopped
3 cloves Garlic, peeled
1 Tbsp Cumin
1/2 tsp Salt
4 Hamburger Buns
1 small avocado, sliced thin
1 tsp Hot Sauce (if desired)

Directions:
First, prepare your beans.












To do so, soak beans for 2-5 minutes, then drain excess water.












Dry the beans well after soaking on a paper towel. Extra moisture keeps the burgers from sticking.












In a medium bowl, mash beans with a fork until thick and pasty.












Add bell peppers, cilantro, onion, garlic, oats, egg powder and spices to your BOSCH food processor and pulse until chopped up. You may want to add 2-4 Tbsp of water in this process.












Add to mashed beans and completely combine.
Divide mixture into four patties (using slightly oiled hands helps) and place them onto a flat surface covered with wax paper. (If it's too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats).












Freeze at least 2 hours before cooking or keep frozen until ready to cook.












Heat a lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes on each side.
If grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a lightly oiled baking sheet.












A single quarter-pound hamburger patty has approximately 300 calories. A similar-sized black bean burger flavored with bell peppers, onions, and oats would have approximately 160 calories.












Calories may vary, depending on what is mixed with the black beans or added to dress the sandwich such as mayo or ketchup.