e is for eat: B is for: Black Bean & Veggie Burger

For some reason, I love veggie burgers. This is not to say I don’t enjoy a good juicy hamburger from time to time, because I do. (I’m a Montana girl afterall). But there’s something about combining the different flavors of veggies and beans into a patty that just appeals to me. Last week, I made homemade black bean burgers with leftover filling from the zucchini cups and ate them with my delicious avocado fries. They were so good I just had to recreate them for “B” week.

This recipe is very versatile, meaning you can use just about any type of vegetable you want. The good news is, because I was experimenting last week, I learned by trial and error that they definitely need something to hold them together. Just regular bread crumbs weren’t enough, so I added some dry oatmeal for some structure and fiber. The second batch came out great…crispy on the outside, slightly soft in the middle and they didn’t fall apart.

Start by sautéing the onion and garlic in a little olive oil. Mix in the rest of your chopped vegetables and cook for a few minutes longer. I was making a saute for some venison tacos I'll be posting later, so I went with a mixture of eggplant, baby zucchini, baby summer squash and carrots, but feel free to use your favorite vegetables. (By the way...aren't those baby zucchini and squash the CUTEST?!?) You'll need about two cups of cooked vegetables total. (So start with more than that since they'll cook down).

Combine the onion/veggie mixture with the drained black beans, herbs, chia seeds, spices, oats, bread crumbs, pine nuts, spinach and one egg and process until a chunky paste forms. If the mixture seems a little dry, add another egg. Refrigerate mixture at least 30 minutes to help everything firm up a bit. Coat a baking sheet with cooking spray and form into large patties. (Yes, I realize they resemble something you'd see in a cow pasture, but trust me, they taste delicious). Bake at 450 degrees for 30-40 minutes, turning halfway through.

*Note: You can also fry them on the stove in oil, which is much faster, but baking them is obviously healthier.

Pile your favorite burger toppings and serve on a whole wheat bun. (Avocado fries would go great with this!)

Black Bean & Veggie Burgers

by Jaymee Sire

Keywords: bake entree vegetarian low-fat chia seeds black bean

Ingredients (6 burgers)

1 can black beans
1-2 tablespoons olive oil
1/2 onion, chopped
2 cloves garlic, minced
2-3 cups chopped vegetables of your choice (I used carrots, eggplant, zucchini, summer squash)
1-2 handfuls baby spinach
1/2 cup whole oats (or dry oatmeal)
1 cup course, homemade bread crumbs (made by removing crusts from day-old bread and coarsely chopping in food processor)
1/4 cup fresh herbs (such as cilantro or parsley)
2 teaspoons chia seeds of flax (optional)
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon cayenne
1/4 cup pine nuts or sunflower seeds
1-2 large eggs
6 whole wheat hamburger buns
Burger toppings (spinach, onion, avocado, etc.)

Instructions

Preheat oven to 450 degrees. Drain and rinse black beans. Set aside. Heat olive oil over medium-high heat and sauté garlic and onion until soft. Add chopped vegetables (except spinach) and allow to cook a few minutes more. Remove from pan and allow to cool.
In bowl of a food processor, combine veggie mixture (including oil), drained black beans, spinach, oats, bread crumbs, herbs, chia seeds, spices, pine nuts, and one egg and process until a chunky paste forms. If the mixture seems a little dry, add another egg. Refrigerate mixture at least 30 minutes to help everything firm up a bit.
Coat a baking sheet with cooking spray and form into large patties. Bake at 450 degrees for 30-40 minutes, or until desired doneness, turning halfway through. (I cooked mine on the longer side because I like mine crispy on the outside).
Serve on whole wheat buns with a side of avocado fries!