Black Bean Burgers – Oily Infused

You are probably searching the best recipe for black bean burgers! Well, I got news for you. I got it. Ok, it’s a bit biased, because it’s a recipe I copied from the internet and made it my own. I did tweak it to use the spices and oil I have on-hand. And, of course I had to add Oregano Vitality Essential Oil!

So, why would you want to eat Black Bean Burgers? The answer is easy. It’s healthy! To boot it is also easy to cook.  Beans are packed with a ton of health benefits. They are heart healthy, protein packed, and low in fat. Having heart healthy foods is essential, because it contains soluble fiber that helps smooth the move in your intestines. This in turn lowers cholesterol. A 1/2 cup of these protein packed vegetarian, friendly plant food is equivalent to 1 oz of chicken, meat or fish. Aside from being low in fat, beans provide us with nutrients, antioxidants, vitamins, and minerals. Minerals are also essential for calcium absorption to improve bone health and prevent osteoporosis. These minerals include copper, folate, iron, magnesium, phosphorous, potassium, and zinc. Now that you’re convinced this protein packed veggie goodness is worth the few minutes of cooking and prepping here is the recipe. Be resourceful and modify the recipe to what you have in your cupboard!

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Ingredients Inspired by Hello to Fit

  • 16 oz black beans (either crock pot cooked or from a can)
  • 1/2 cup scallions
  • 3 tbsp chopped scallions
  • 3 cloves garlic, peeled and diced
  • 1 egg
  • 1 tbsp cumin
  • Salt
  • Sriracha Sauce
  • 1/2 cup old fashioned rolled oats
  • 1/2 cup – 1 cup panko bread crumbs
  • 1 tbsp olive oil
  • To cook 2 tbsp olive oil

My Modification to Black Bean Burgers – Oily Infused

  • 16 oz black beans prepped on Sunday in a crock pot
  • 1/2 cup chopped scallions
  • 2 tbs of chopped garlic
  • 1 tbsp Cumin
  • 1 tbsp Old Bay Spice
  • 1 tbsp White Pepper
  • 1 tbsp Paprika
  • 3 drops of Young Living’s Oregano Vitality Oils
  • 1/2 cup old fashioned rolled oats
  • 1/2 cup – 1 cup panko bread crumbs

On a Sunday, I prepped the black beans by cooking it in a crock pot for 8 hours. The crock pot was prepped with 3 cups of black beans. For measurement, 1 cup of dried black beans is equivalent to 2 cups of cooked black beans. Add water to cover the beans about 2-3 inches. 16 oz or 2 cups of cooked beans were put to the side for black bean burgers and the other was stored away for another meal.

Now that you have your prepped beans or canned beans. Chop your scallions and garlic. My secret to prepping garlic is buying the already chopped garlic called Spice World Garlic, Minced.

With a fork or potato masher, mash your beans until it becomes a paste. Add your chopped garlic and scallions along with your spiced. Add your oatmeal and panko bread crumbs (*hint: if you are gluten intolerant, skip the panko and substitute with more oatmeal)! Mix all the ingredients together.

Scoop enough black bean burger mix to form a burger mold with your hand. Store the burgers in a container to cook for later. If you’re hungry now, get your frying pan, turn up the stove to a medium heat, add 2 tbsp of Olive Oil, and brown both sides of your burger. To add a little yum to the mix. Melt some cheese on your black bean burger. Serve on salad, buns, or eat by itself!

For our dinner we had salad and black bean burgers. Honestly, I bought the Super 7 Salad and mixed all the ingredients as instructed on the packaging.

 

 

 

Here are my references:

  1. https://www.medicalnewstoday.com/articles/289934.php
  2. http://www.huffingtonpost.com/2012/08/16/beans-health-benefits_n_1792504.html
  3. http://www.hellotofit.com/2015/09/18/vegetarian-panko-black-bean-burgers/

 

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