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 Board-Certified Specialist in Oncology Nutrition and senior clinical nutritionist for Dana-Farber/Brigham and Women’s Hospital Cancer Care, Harvard Medical School teaching affiliates, in Boston. Stacy created and serves as project manager and lead writer for Nutrition Services content on the award-winning, Dana-Farber website and affiliated Nutrition app. Her app and cancer video series have been featured in popular press and industry magazines. Stacy is regularly featured in TV, radio, podcasts, documentary films and print media.

Stacy teaches nutrition at Simmons College. She co-founded her private practice, Wellness Guides, LLC and works as a nutrition consultant and advisor for numerous businesses and non-profit organizations in the health, wellness, food and technology spaces.  She is former Chief Wellness Officer and currently sits as an Advisor for AVA, a tech-nutrition startup leveraging artificial intelligence for meal tracking, planning & expert nutrition coaching. She is featured in Lighter, the plant-based nutrition-tech tool for meal planning.

Stacy is an American College of Sports Medicine Certified Personal Trainer and Group Exercise Instructor. 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.

She enjoys yoga, running, cooking and caring for her husband, sons and dogs.