Black Bean Burgers And Sweet Potato Fries (vegetarian)
I love beans. They are such a nutritious food, high in fiber (lowers cholesterol and good for you GI tract), protein (muscle growth, recovery), zinc (healthy immune system) and antioxidants including anthocyanins (cancer protection). And if you are a vegan or vegetarian, and you combine beans with a whole grain (like brown rice), it makes a complete protein. Also, they are easy on the wallet. So yes, you all know the nursery rhyme “beans beans good for the heart, the more you eat them, the more you fart.” Yes, this is also true. But I can also promise that the more beans and the higher your fiber intake, the less it affects you.
You should try to eat diets high in fiber. High in fiber is at least 25g of fiber a day. Several times I’ve added up the total amount of fiber we eat on a daily basis. Brett more than me, just because he eats more. But we are typically in the range of 50g of fiber a day. The average American only eats 15g of fiber a day. Other than black beans and just beans in general, high fiber foods include peas, whole grains, vegetables, fruits, corn and nuts.
When making these, if you want to also make the sweet potato fries, you should start the fries first. By the time the oven has pre-heated and they have cooked the initial 15min and you are ready to flip the fries, the burgers can go in as well. Then, after the fries cook their additional 15min and are done, the burgers only have 10min or so left to cook. The fries can cool a little while the burgers are cooking, or cover with foil.
Black Bean Burgers with Sweet Potato Fries, 5 Servings
- 1x16oz can of low sodium black beans, drained and mashed
- 3 cloves of garlic, minced
- 1/4c of red onion, minced
- 1 c of bell peppers, minced- I used 1/2c of green pepper and 1/2c of yellow pepper left over
- 1 c of mushrooms, minced
- 1/2 c of bread crumbs, oats or cooked quinoa
- Spices: 10 shakes of cumin, 10 shakes of chili powder, 10 shakes of old bay, salt and pepper to taste
- 1 egg
- whole wheat bun, lettuce, tomato, avocado, red onion, condiments-ketchup/mustard/mayo
- The oven should already be pre-heated to 400 degrees if cooking the fries. If not, pre-heat to 400 degrees. Place foil on a baking sheet or 9×13 pan, coated in cooking spray or oil.
- In a large bowl mash the black beans until thick, looking almost like refried beans.
- In a food processor, or just with a knife, mince or chop the garlic, onion, pepper and mushrooms. A food processor will make the burgers more even/uniform in texture, however I don’t have a food processor, so I just use a knife.
- Mix the minced veggies in with the beans. Add bread crumbs, and spices and stir. Taste now to make sure you are happy with the seasoning. Adjust if necessary.
- Stir in the egg with your hands (it’s easier) and make sure the mixture is sticky, but forms and holds the shape of a patty.
- Create 5 evenly shaped black bean patties
- Place the patties on a foil lined or cooking spray coated pan and bake 10-15min per side. I baked my for 15min, then flipped for an additional 10min.
- Add the toppings and condiments of your choice.
Sweet Potato Fries:
- 2-3 large sweet potatoes, thinly sliced
- olive oil, just a little
- salt, pepper, additional spices-I used old bay and garlic as well
- Preheat oven to 400 degrees
- Slice sweet potatoes, and in a large bowl or ziplock bag, sprinkle olive oil and spices. Shake the bag or stir to mix
- On a foil lined baking sheet, spread the sweet potato slices so that they aren’t overlapping
- Cook for 15 min, then flip and cook an additional 15min