Friday, September 3, 2010

Spicy Black Bean Burgers

Here's an interesting factoid about black beans for you to chew on: You can cut your risk of heart attack by nearly 40% just by eating 3 ounces of black beans a sad (thank you Reader's Digest).
Not only that, but these little legumes are packed with fiber, antioxidants, and folate, as well as naturally low fat. Those benefits all add up to a healthy dining option.

But, eating a pile of plain black beans can get a bit boring. That's where black bean burgers make an appearance. Healthy, filing, and flavorful, these burgers make a great dinner and are easy to pack for lunch. Just add some sandwich thins and your favorite toppings and you're set! Just in time for back to school (well, really, back to work if you're me).

Spicy Black Bean Burgers

Source: Adapted from
Good Things Catered
Printable Recipe

1 large bell pepper, any color (I used red)
3 green onions, roots trimmed off
1 large clove garlic
2 (15 ounce) cans no salt black beans, rinsed well and drained
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon pepper
1/4-1/2 teaspoon salt (taste after mixing in the 1/4 teaspoon)
1 1/4 teaspoons sriracha (Spicy chili sauce)
1 egg
1/4 cup herbed bread crumbs

Preheat oven to 350 degrees and line a baking sheet with parchment paper.

Roughly chop the the bell pepper, green onions (use both the green and white parts) and garlic into large pieces. Combine them in the bowl of a food processor and pulse until minced.
In the bowl of a food processor, add onion, green pepper, carrot and garlic.

Remove the vegetables from the food processor bowl and place in fine mesh strainer to strain off excess liquid. Gently press the minced vegetables to help squeeze out the liquid.

Add the drained black beans to the food processor and pulse several times to mash the beans into a chunky paste.

Combine the minced vegetables and mashed beans in a large bowl. Add remaining ingredients and stir to completely combine.

Using your hands, shape the mixture into patties. Place each patty on the parchment paper. The mixture will be thick and goopy, but should hold it's shape easily.

Bake for 25-30 minutes, or until edges have crisped up and burgers are cooked through.

Remove from oven and serve. You can also freeze these burgers for future meals.

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