These Black Bean Burgers by Sheryl Ellinwood are much tastier and much healthier than store bought vegetarian burgers, and they do not contain soy. Sheryl recommends serving them with Sweet Potato Fries. Yum!
Black Bean Burgers
Makes 10 burgers (can be frozen)
1 15.5 oz can of black beans, rinsed and drained
1/2 cup walnuts
1/2 cup sunflower seeds
1/2 small yellow onion, cut into quarters
3 garlic cloves
1/2 red bell pepper
1/3 cup wheat germ
2 TBSP whole wheat flour
1/2 TSP dried oregano
1/2 TSP dried basil
1/4 TSP ground cumin
1/2 TSP mild chili powder
1/2 TSP Celtic sea salt
1/2 TSP black pepper
1 1/2 TBSP agave
1 TSP extra virgin olive or grapeseed oil
dash cayenne pepper
This is one of those great recipes where you just dump everything into a food processor (use the S blade) and process. Put ingredients in the food processor in the order listed. You want the mixture to be a little course, but well blended.
To make the patties, first cut 4” x 4″ squares of parchment paper. Place 1/3 cup of the Bean Burger mixture in the center of one square of parchment paper. Place another square of paper on top of the Bean Burger mixture and press down gently forming a patty about 1/2 inch thick.
At this point you can cook them immediately or freeze them for later.
You have two cooking options (well, three if you count grilling); you can fry them in a pan in a small amount of oil, or you can bake them on a cookie sheet at 400 degrees for about 15 minutes (longer if burgers were frozen).
Frying them in a pan will give you a “burger” with a moist center.
Baking them, which Sheryl Ellinwood prefers, results in a firmer burger.
Once cooked, proceed with your favorite burger toppings.
Follow the recipe for Level 1 & 2:
You can substitute 1 TBSP Sucanat for the agave.
*Recipe and image courtesy of Sheryl Ellinwood, co-author of Three Plates at the Table. Visit her website at www.empoweredhealthresource.com*