Black Bean Burgers

Black Bean Burgers
BlackBeanBurger2

Protein Packed, 100% plant-based, gluten & dairy-free these black bean burgers are perfect for dinner, lunch or anytime!

Using dried beans is a great way to save money and prevent exposure to toxins commonly found in can linings and other packaging.

It’s simple.

  • Soak beans overnight; I like to use my slow cooker.
  • Drain and rinse in the morning.
  • Return beans to slow cooker.
  • Add veggie broth or water to cover them completely.
  • Add sea salt, fresh ground pepper, chopped garlic, jalapeño, chili powder, cumin, etc…
  • Set to cook either high for 4-6 hours or low for 8-10 hours.
  • Once beans are soft, you’ll have plenty for the week to use in salads, burritos, taco Tuesday, quinoa dishes, soups, even brownies and more!

 

Black bean burgers are very forgiving.  Feel free to swap ingredients or play around with the measurements to get the texture you like.  You can also add in pulp from your juicer, like beet, carrot, kale and other greens for added fiber and phytonutrients.

Ingredients:

3 cups black beans (soaked, drained and cooked)
1 cup quinoa (cooked on stovetop or rice cooker)
6 oz crushed tomatoes (in a soft box not can or puree fresh tomatoes)
2 cloves garlic, minced
½ red onion, diced

1 cup baby bella or other mushrooms
1 jalapeño or other pepper, seeds removed, diced
1 Tbsp. coconut oil
1 organic egg
Pinch of Himalayan sea salt and ground black pepper to taste
1/2 teaspoon turmeric

1/2 teaspoon cumin

1/2 tsp chili powder

1/4-1/2 cup gluten-free flour or bread crumbs

 

Directions:
1.) Preheat oven to 375 degrees.

2). Wash mushrooms, pepper then dice.  Smash and chop garlic.  Dice onion.

3.) Briefly sauté garlic, onion, mushrooms and pepper in coconut oil.

3.) Blend ½ black beans, tomato and sautéed veggies in food processor or blender.

4.) Pour into bowl and add the rest of the black beans, quinoa, egg, flour/breadcrumbs and spices. Mix well – add more seasoning to taste.

5.) Form into patties, adding additional bread crumbs/flour as needed to thicken.  If too dry add another egg.

6.) Place on baking sheet and drizzle olive oil on top to help brown burgers.

7.) Bake for 10-12 minutes or until patties are browned on one side, then flip and bake for another 10-12 minutes until brown on top and cooked through.  You can also sear burgers before baking in an iron or other skillet on the stove for 2-3 minutes per side on medium heat.

 

Serve on whole grain GF bread, wrap or any salad.

Stacy Kennedy, MPH, RD, CSO, LDN is a senior clinical nutritionist for Dana Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston, MA. Together with her husband, Dr. Russell Kennedy, PsyD, they have a private practice, Wellness Guides, LLC, that sculpts individualized plans for weight management, disease prevention and management and to promote longevity. Stacy is a Board Certified Specialist in Oncology Nutrition and Integrative Nutritionist with the Zakim Center for Integrative Therapies. Stacy also serves as project manager and lead writer for Nutrition Services content on the Dana-Farber Web site www.dana-farber.org/nutrition and affiliated app. Stacy is regularly featured in TV, radio and print media. Stacy is featured in the award winning documentary films, Fat, Sick & Nearly Dead and FSND2, www.fatsickandnearlydead.com and works as the Lead Nutritionist for its affiliated company Reboot with Joe. Stacy was a key member of the start-up team who opened and operated Stacy’s Juicebar in Needham, MA. Kennedy created and oversaw execution of the menu and cleanse program (2013-2014). Stacy is an American College of Sports Medicine Certified Health Fitness Specialist and works in private practice to help her clients get results with simple, healthy eating strategies. Stacy received a B.S. in Dietetics from Indiana University, completed her Dietetic Internship at Massachusetts General Hospital and earned a Masters in Public Health from the University of North Carolina at Chapel Hill. Stacy lectures on nutrition, weight loss, exercise and wellness behaviors to local schools, medical professionals and graduate universities. She has two sons, three dogs and lives in Wellesley, MA, just outside of Boston. Stacy enjoys cooking, juicing, hiking and yoga.