Black Bean Veggie Burgers

I really like this Black Bean Burger recipe. This recipe has a nice blend of flavors and a decent kick of spice. It is a great and more filling alternative to an actual burger-not to mention healthier. It is low-calorie, low-fat and full of protein. This burger goes great with corn-on-the-cob and homemade sweet potato french fries. This burger is completely vegan. Good for your belly, Good for your ticker.



Servings: 6

• 1 (16 ounce) can no-salt-added black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 red bell pepper, cut into 2 inch pieces
  
• 1/2 onion, cut into wedges
• 1/2 cup zucchini, peeled
• 1 can of no-salt-added corn, drained
• 1 jalapeno, seeded (unless you want the heat), sliced
  
• 3 cloves garlic, peeled
• 1 tablespoon chili powder
• 1.5 tablespoon smoked (or regular) Paprika
  
• 1 tablespoon cumin
• 2 tablespoons low-sodium soy sauce
• 2 teaspoons red wine vinegar (optional)
  
• 2 teaspoon hot sauce
• 1/2 cup oats (instant,etc)
  
• 1 cup bread crumbs

The recipe gets really easy from this point forward. Place all of the veggies and garlic into a food processor and pulse until it becomes a small dice, but not a complete puree. If you do not own a food processor use a blender. If you do not own a blender, dice/mince everything with a knife. If you don't own a sharp kitchen knife, you should not be cooking. :) Once everything has reached a small dice, remove from the bowl and place into a large mixing bowl. If you are not putting the black beans into a mixer, etc., make sure to completely dry them and mash them with a fork before proceeding. Add the chili powder, paprika, cumin, soy sauce, bread crumbs, oats, vinegar and hot sauce into the bowl. Mix thoroughly. Veggie burgers usually do not hold together as well as carnivore burgers, so make sure to modify the bread crumbs as needed.

The mix should yield 6 decent-sized burgers. Mold the mix into 6 balls and then make into patties. Make sure to place the patties onto a piece of wax paper. If you choose to grill the burgers on a grill, place a piece of foil underneath to avoid any breakage. I usually just cook the burgers in a frying pan on the stove. You do not need to spray the pan with any cooking spray or add any oil. This dramatically increases the caloric intake of the burger. Cook the burger for about 10 minutes total, flipping at 5 minutes. Both sides should have a nice shade of brown on 'em. You can also bake the burgers at 350 degrees for about 12 minutes, also flipping at the half-way point. Serve immediately or freeze for later consumption!


Total Calories: 198 calories/burger Total Fat: 3 grams