I know what you're thinking.
Does anyone actually enjoy veggie burgers?
But this is no generic, tasteless veggie burger. Actually, I don't even like to refer to these as veggie burgers because of the bad reputation that comes with that name. Instead, let's call them patties. These spicy black bean patties are packed with flavor, particularly when slathered with chipotle barbeque sauce. They're dense and delicious enough to satisfy meat lovers and vegetarians alike. Guaranteed.
Legumes are a great source of several nutrients including fiber, folate, copper, manganese, protein, iron, and B-vitamins. Because they are so loaded with nutrition, they are an excellent meat substitute for vegetarians or those simply looking to lower their intake of animal proteins.
Black beans are digested slowly because of their high fiber content, making them a great blood sugar stabilizer. This is beneficial to people with diabetes and those prone to blood sugar swings. Fiber also keeps food moving steadily through the digestive system and can help lower blood cholesterol, thus reducing risk of heart disease.
It is a good idea to soak dried beans overnight before using them. Not only will soaking speed up cooking time, but it also makes the beans more easily digestible and rids them of some of the phytates that tend to bind to other nutrients like calcium.
This sauce. The best.
Spicy black bean patties
Adapted from Allrecipes.com
1 tablespoon olive oil
1 jalapeno pepper, seeded and diced
1 small onion, diced
3 cloves garlic, minced
1/2 red bell pepper, diced
1/2 cup cooked corn kernels
1 15-oz can black beans, drained and rinsed
1/2 cup bread crumbs
1 tablespoon + 1 teaspoon chili powder
2 tablespoons chopped cilantro
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
1/2 cup flour
2 tablespoons vegetable oil, for pan frying
- Heat the olive oil in a large skillet over medium-high heat. Add the jalapeno pepper, onion, and garlic and saute until soft. Add the bell pepper and corn and cook 1-2 minutes more until warmed through. Remove from heat.
- Transfer the rinsed black beans to a large bowl and mash with a fork. Add the cooked vegetable mixture, bread crumbs, chili powder, cilantro, cumin, salt, and pepper and mix to combine. At this point, the mixture will look like a crumbly mess, but that's ok. Use your hands to form the mixture into small patties about 2 inches in diameter. It's ok to mash them a bit to make them stick together. I got about 15 patties total. Dust each side of the patties with flour and set aside.
- Heat the vegetable oil in a skillet over medium-high heat and cook the patties in batches, about 4 minutes per side.
- Top the patties with red onion, avocado, and chipotle barbeque sauce and serve. These are best when they're still warm, but they're also great at room temperature.
Chipotle barbeque sauce
Makes about 3/4 cup
Adapted from WIll Cook for Friends
2 teaspoons olive oil
1 shallot, diced
2 garlic cloves, minced
1/4 cup + 2 tablespoons ketchup
1 tablespoon honey
2 tablespoons brown sugar
1 tablespoon molasses
1 tablespoon apple cider vinegar
2 chipotle peppers (canned in adobo sauce), diced
2 tablespoons adobo sauce (from the same can as the peppers)
1/2 teaspoon Worchestershire sauce
1/2 teaspoon chili powder
1/4 teaspoon ground mustard
1/4 teaspoon paprika
1/4 teaspoon cayenne pepper
- Heat the olive oil in a small skillet over medium-high heat. Add the shallot and garlic and saute until soft.
- Add the remaining ingredients and reduce heat to low. Cook, stirring occasionally, for 10-12 minutes until thickened.
- Transfer the contents of the skillet to a food processor and whirl for 30-60 seconds until blended. Store in an airtight container for up to a month.
Labels: bulk bins, favorites, lunch, main dish, picnic, spices, summer, vegan, vegetarian