Black Bean Burgers with Avo-Mango Salsa
On my continued quest for less meat in my diet without sacrificing protein (and flavor), I have developed several veggie burger recipes. When my clients ask for veggie burgers, I always have to ask them "which ones?" since I usually just throw ingredients together and create something unique each time. In an effort to create some consistency and record some of my creations, I'm sharing the recipes for the most requested veggie/bean burgers with you. This is the most requested one, and I'll have another for you in my next post.
Ingredients:
Burgers
2 cups cooked black beans (low sodium canned okay)*
¼ cup finely chopped shallot
1 red bell pepper, finely chopped
1 green bell pepper, finely chopped
2 cloves garlic, minced or pressed through garlic press
1 jalapeno, seeds and membrane removed, finely diced
2 tsp ground cumin
1 tsp chili powder
½ tsp ground coriander
¼ tsp salt
¼ cup cilantro, minced
2 eggs
1 cup quick oats, more if needed
1 Tbs avocado oil**
Cooking spray as needed
Dressing:
1 small avocado, pit removed and diced small
1 small red or ataulfo mango, diced (also called a honey mango) small
1 small jalapeno, finely diced
¼ small red onion, finely diced
2 tsp lime juice
1 tsp lime zest
½ tsp cumin
¼ tsp salt
Instructions:
Prepare the salsa: Combine all ingredients in a small mixing bowl. Set aside.
Preheat oven to 375 degrees F. In a food processor combine the black beans, peppers, garlic and onion. Pulse until a rough crumbly mixture is formed. Do not over process. You can also use a potato masher or a fork to mash the mixture together. Pour into a large mixing bowl.
Add eggs, spices, cilantro, salt & oats. Add more oats if needed to make the mixture less combine thoroughly and form into 4 oz patties.
Preheat skillet over medium high heat. Add avocado oil. Brown patties on both sides (about 2 minutes per side) until golden brown & crisp. Remove and place on a sheet pan sprayed with cooking spray.
Bake in preheated oven for 10-15 minutes, or until patties are firm and heated through (internal temperature of 155-160 degrees). Serve with salsa.
* I prepare dried black beans because I can control the sodium content and also infuse other flavors (ie cumin, chili powder, etc)
** Avocado oil is a healthy cooking oil that is heat safe up to approximately 450 degrees F.
