There’s a place in my heart for the perfect Black Bean Burger. If you’re looking for a healthy, simple sandwich that you can feel good about eating…make it with black beans! The secret is in the sauce, but first: what is a Black Bean Burger? It’s a simple, open-faced burger that is made with black (or whole) kidney beans. These are some of the healthiest foods on the planet, with the highest nutrient content per serving (1.3 g of protein, calcium and iron) on the planet. Plus, these beans have been used to prepare sauces for centuries, and now they’re finally back in a delicious, delectable new way.
In a nutshell, these Black Bean Burgers are: easy to make and tasty (served with grilled onions, crisp, small fries, fresh salad, and a cherry tomato and your choice of cheese).
Make the Black Bean Burger by simply combining some tomatoes, a bit of onion (onion whites work best), some garlic, some tomato paste, some cheddar cheese, some water and some black (or whole) beans. Using a rubber fork to mash them all together. Don’t worry about the color: the beans’ color is more of a consistency of wet clay. Splash on the water and let the mixture sit for a few minutes until it is fully blended. This is actually quite simple. Try it at home if you have the time!
A quick note: If you want to dress up your homemade black bean burger patties, try spiking them with some chili powder, garlic powder, or even ground pepper. You could also drizzle on some buffalo sauce and sprinkle on some red onions or jalapenos. Red onions and jalapenos go great with the spicy taste of chipotle. A little heat never hurt anyone!
As for the cheese, it can be anything you like. You can go with one of your family’s favorite cheeses, cheddar, Monterey jack, Gouda, or Swiss. Of course, veggie burgers of the ‘burger-style’ variety are available too. But what would taste better – a soft, melt-in-your-mouth slice of cheddar, or a hard-hitting piece of goat cheese? Both go great with the lightly cooked, slightly crunchy, and lightly flavored black beans.
A good source of protein and fiber, black beans are also a good source of essential vitamins, minerals, and antioxidants. Try substituting some of your hamburger meals with these healthy foods instead. If you don’t like vegetables, and you’re not going to make a big change in your diet, consider a baked potato. Baked potatoes are low in calories, have good carbohydrates, and are filling. A tossed salad is also a great alternative if you’re not going to eat meat.
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