Black Bean Burgers
For eight years a while back I was a Flexitian which means I ate mostly vegetables except once in a while I would eat a small amount of fish or chicken. I really enjoyed good veggie burgers but I wanted something more out of them without adding a lot of fat and unhealthy ingredients. So I tried several different combinations for these veggie patties and just recently while talking with a friend remembered a similar recipe I use to make for veggie burgers. I made these spicy black bean burgers this evening for dinner so I could take some pictures so you could see what I was talking about.
You can see my Naan Bread Recipe Here: Low Sodium Sandwich Wraps
A few Suggestions
I did use chicken in the recipe I am providing, however I bulk cook chicken in a crock-pot. If you decide to make this recipe strict vegetarian, instead of the chicken use 2 containers of portabella mushrooms instead of one.
As you will notice in the picture below, I used a ice cream scoop and measured out two scoops of mix to make 6 large Black Bean Burgers. If you use a single ice cream scoop you will get 12 nice size patties from a batch of the mix.
Spicy Black Bean Burgers
I used my food processor and it worked perfect for grounding up the veggies and cooked chicken breast.
Chop 2 green onion and saute in a little olive oil
Chop 1 container of portabella mushroom (or 2 if you are NOT adding Chicken) and add to green onions to saute a few minutes
Ground I can black beans or 15oz homemade black beans
Place these ingredients into a large bowl and add:
1/2 teaspoon of Chipotle Chille pepper (leave out if you do not want the heat)
1 teaspoon of parsley
1/2 teaspoon of onion powder
1/2 teaspoon of black pepper
1 cup Homemade bread crumbs or store bought
2 chopped (cooked) chicken breast (optional)
1 or 2 eggs depending on the consistency of the mixture-you want the mixture sort of firm but not too dry
Mix everything together and use an ice cream scoop to measure out the mixture and form into patties. Place on a cookie sheet that is lined with parchment paper. Bake at 350 for 12 minutes or until warm. Cut one of your Naan Breads in half to make a sandwich and enjoy!!
I topped mine with those crispy onions in the containers from the store and melted cheese on my husbands which he said was good.
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A different recipe for Black Bean Burgers
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Black Bean Nutrition
|Serving size: 1 cup|
|Calories from Fat||9|
|% Daily Value *|
|Fat 1 g||2%|
|Saturated fat 1 g||5%|
|Carbohydrates 41 g||14%|
|Fiber 15 g||60%|
|Protein 15 g||30%|
|Cholesterol 0 mg|
|Sodium 2 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
As I always say, when you want to know the nutritional value of an ingredient research it. The counts for the black beans I provided was from a Google search by just typing in Black Bean Nutrition.
I am almost sure that depending on the way you cook the black beans or if you use can no sodium beans, each count is going to be different.
Once again any ingredient I have listed you can change to suit your own taste buds. You can also make healthier choices by using egg whites instead of egg, wheat bread crumbs instead of seasoned white. You could leave out the bread crumbs all together and use a little almond flour.
I am just a firm believer that whatever the recipe is, you need to change it to make it your's. I would love to hear from you and let me know what you changed, added or deleted from the recipe and if you found it to be good or not.
Navy Beans low Carb???? I am not sure what counts as low carb... but 1 cup of navy beans has 48 g. carbs. So I did some research and if you subtract the fiber it gives you the net carbs. Don't yell at me.. I am just learning this.
1 cup of Navy Beans 48 g. carbs - 19 g Fiber = 29 g carbs for 1 cup.
If this is wrong can someone please correct me in the comment section.
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