Återigen har jag hungersurfat FoodGawker och hittat massor av recept som får det att vattnas i munnen.. Det som verkar mest lockande är ett på black bean burgers, jag älskar burgare men har aldrig gjort egna vegoburgare så detta ska absolut provas!
Ingredients
- 2-16 ounce cans of low-sodium black beans, rinsed and drained
- 1 red bell pepper, cut into 2-inch pieces
- 3 tablespoons of chopped flat-leaf parley or cilantro
- 4 cloves of garlic, peeled
- 2 large eggs (or 2 flax eggs)
- 1 teaspoon of onion powder
- 1 heaping tablespoon of cumin
- 1 teaspoon of chili powder
- 1/4 to 1/2 teaspoon of kosher salt
- 1/2 cup of panko bread crumbs (optional)
- 1 cup of quick oats (can use gluten free oats)
- 8 whole wheat (or gluten free) burger buns
Garnishes
- tomato slices
- avocado slices
- sweet chili mayo (3 tbsps sweet chili sauce + 1/2 cup low-fat mayo)
Method
1. Mash black beans. Note: I leave a 1/4 of the beans whole for texture.
2. In a food processor, finely chop the red bell pepper, the parsley (or cilantro), and garlic. Add in the oats, eggs (or flax eggs), cumin, onion powder and chili powder. Season with salt and pepper. Pulse mixture until everything is finely chopped. Stir mixture into the mashed beans. Mix in panko if using.
3. Chill the mixture for 30 minutes, so it is easy to handle. Once well chilled, form eight patties and place them on a baking sheet lined with parchment paper or wax paper.
4. Freeze burgers on the baking sheet for 2 hours. Store burgers in a freezer safe container or plastic bag. Keep burgers frozen until ready to cook, so that they keep their shape nicely while cooking. You can pan fry, BBQ or bake these burgers.
To Cook: Heat 2 tablespoons of canola oil in a large frying pan. Pan fry the burgers until the outsides are nicely crisp and the middles are hot (about 7 minutes per side).
To Grill: Preheat the grill over medium heat and lightly oil a sheet of aluminum foil. Grill the burgers for 7 to 8 minutes per side.
To Bake: Bake at 375′F (190° C, googled it for you!) on a lightly oil baking sheet until burgers are slightly crispy and heated through.
