Black Bean Burgers.
I've been trying to include less meat in our diets lately. Having once been a vegetarian for seven years, I've strayed pretty far from my no meat days. And all the research out there about the benefits of eating a more plant-based diet is pretty convincing. Decreased blood pressure. Less heart disease. Lower cholesterol. Healthier gastrointestinal tract. All good things.
I have mentioned this before but now that I've added meat back into my diet, I sometimes find it difficult to think of meal ideas without meat. Weird, I know. Of course there are always salads loaded with vegetables but I wanted something more substantial for dinner last night. I decided to be adventurous and make my own black bean burgers. The result? Pretty damn tasty. Easy, too.
Deluxe Black Bean Burgers (modified from this recipe, makes 4 big patties):
- 2 (15-ounce) cans black beans, drained and rinsed
- 1/2 cup onion, minced
- 1 teaspoon red pepper flakes
- 1 teaspoon smoked paprika
- 1 teaspoon Worcestershire sauce
- 1 teaspoon hot sauce
- 1 teaspoon chopped cilantro leaves (I used parsley because that's what I had)
- 1 egg white, slightly beaten (<-- VERY important!)
- 3 tablespoons whole-wheat flour
- 1 cup quinoa, cooked according to package directions (<-- This is my addition)
- 1 teaspoon kosher salt
- 1/2 teaspoon cracked black pepper
In a large bowl, finely mash the black beans with a potato masher or a fork. Add the onion, red pepper flakes, smoked paprika, Worcestershire, hot sauce, cilantro, egg white, quinoa, flour, salt and pepper. Mix well. Form into 4 patties and arrange on a platter.
So we didn't have any eggs in our house yesterday and I didn't feel like running to the store so I improvised with some weird concoction of olive oil and milk. I don't know what I was thinking but it sort of worked. Obviously the egg white is included to help keep the patties from falling apart when you are cooking them. Somehow I thought that adding the quinoa would help (it did) and it also became a yummy and healthy addition to the recipe.
Does talk of a potentially healthier you persuade you to eat less meat? Yep. It certainly does. Maybe this isn't even related but when I was a vegetarian, I was definitely at my thinnest. But I was also living in So Cal, which I'm sure had something to do with it, too.