What has kept me sane in the last year. Black Bean Burgers. I get requests for the recipe every week so I thought I would post this. Easy to make, season to taste, Use as a healthy substitute for animal product burgers, on top of riced vegetables or on top of greens. Use t as part of a buddha bowl. Top it with fresh tomatoes and some pickles, hummus, cashew cheese sauce, onions, salaa, a couple sliced olives, mushrooms or a pile of greens
Stick them in the freezer for fast meals.
Your choice of a bag of dried black beans (usually a pound size) cooked per directions, or 3-4 cans of drained and rinsed black beans. Organic and salt free is best, but rinsing the normal kind helps quite a bit.
A variety of salsa or oil free huumus that you enjoy. (We really enjoy low sodium black bean salsa. It blends in well and keeps it moist) I use 1/4 or more.
Ground Flax Seed and water or Bob’s Red Mill Vegan Egg substitute or a combination of the two. (For binding). You want it to be the equivalency of 1 or 2 eggs.
Use any of the following to help binding:
-oats (whole or ground into flour)
-garbanzo bean flour (Bob’s Red Mill is easiest to find)
-compliant bread ground into crumbs
The amounts vary from a half cup to a cup or so. Enough to make a meatloaf kind of consistency.
Any finely chopped vegetables you enjoy (optional). The key word here is finely chopped because big chunks may make it easier for the burger to fall apart. Ideas include beats, onions, peppers, carrots, cauliflower,zucchini, chopped baby kale, a little mashed sweet potato with skin left on.
Suggested possible seasoning (Pick your favorites)
-Dried Crushed Red Pepper
-Black Pepper (I’m allergic so I don’t use it)
-chopped fresh cilantro (really great with the lime juice)
-to get the B-12 as you would from meat in each burger, use a fortified nutritional yeast and sprinkle into each burger you form.
Other alternatives: Use different kinds of beans, lentils and peas in with the black beans.
Using a fork, mash the beans. It will be lumpy and it’s fine for them to not be completely mashed.
Combine ingredients with the beans and with clean hands or a fork combine the ingredients.
You can vary the amount of binding ingredients to make sure that it is a meatloaf like consistency. You can also refrigerate the mixture to get it to firm up. I have also found that just letting the mixture set for a few minutes on the counter helps this too. It will firm up in the oven if you bake it.
TASTE IT AS YOU MAKE IT TO ADUST SEASONING AND INGREDIENTS.THERE IS NOTHING IN IT THAT SHOULD MAKE YOU SICK.
We find it helpful to make the patties two different sizes. A fourth cup size and a half cup size. That way you can combine one or the other with different low glycemic meal items and keep the low glycemic carb load within reason.
Also we make some thinner but larger in diameter and some a little thicker. No matter what, make sure they are firmly put together and not so big that they are more likely to fall apart.
On a parchment paper lined cookie sheet, place reasonably spaced out patties. You can sprinkle additional seasoning options.
Bake in a preheated 375 degree oven for 20 -30 minutes. Use a non slotted spatula for all flipping and removal of burgers.
You remove it from the oven at the half way point, allow it to cool down just enough to let it firm up, and then flip the burgers. Reapply any seasonings if you want. Place back in oven for additional time.
When done, allow the burgers to “set” for 10-15 minutes. They should have the firmness of any typical burger.
Good news is that if they crumble ( only once has this happened to me and that was in the beginning), just set them aside in your freezer and use the crumbles for tacos, burritos or in other dishes.
Once cooled down completely, I use your favorite freezer safe container. Use layers wax paper between each layer of burgers. I put in a combination of sizes in each layer so I don’t have to dig through the layers to find the size that works. Store in Freezer for weeks.
Typically we make 12-24 black bean burgers at a time and freeze them. It is so worth it. Whether my husband is cooking or I can manage to reheat them myself, it’s great for throwing together a no fuss meal with some greens and fresh fruit and veggies on the side. Keeps me compliant.
Chronic Illness makes it important not only to stick with eating healthy, but to make it doable. For those with crippling illness, It is fine to make this and set it aside in the fridge for a day before making the patties and baking them. No need to be on your feet too long. Or sit at your table and work on it. A little effort on making these means that you will have many easy meals in your future.
Keep bags of fresh dark greens, fresh fruit, and vegetables you can eat raw or easily prepare in your fridge. Keep frozen vegetables, berries and fruit in your freezer.