The Perfect Black Bean Burger

Now that’s a bean burger

Think that eating vegan a few days a week for health is all salads? Think againI admit I do eat meat 1 or 2 times a week usually 1.

Something I want to always emphasize about my new 5 day a week vegan change for my health is that there is an infinite number of ways to eat vegan or flexitarian a couple days a week and everyone can find a way that works for them.  

You see, there’s a common misconception that going vegan  for 2 days a week 4 days a week or every day. means adopting a super healthy diet composed primarily of sprouts and wheatgrass juice enemas.  

Nope or 

That it means living a life of dietary deprivation without ever getting to eat any “real food.”  Well, I’m here to tell you that veganism  is not a limitation.
Not at all. 

When you go vegan, not only do you not have to stop eating your favorite indulgent meals, but you’ll also probably discover new ones!  
And yes I know a few unhealthy vegans because all they eat is junk. 

I started to really experiment with foods and came up with some really great dishes.
I found a new way to make a black bean burger I saw it on Americas test kitchen and plan to use it this week. It’s not vegan but it’s not ground beef either and what a nice switch up from a traditional burger. 
My daughter and son in law made us all some bean burgers when I was in Florida for a visit and I loved them. My first time ever trying them and I enjoyed it. 
I found this the other day and wanted to share it. https://www.americastestkitchen.com/recipes/8509-black-bean-burgers
Burger number 2 

Here’s a full vegan burger also delicious

Bake sweet potato

Mash 

Add rice, black beans, onions + spices Mix Mold Bake

It’s so easy. Hmmm Are you sensing a pattern here ? It’s simple , delicious, and vegan and gluten free? 

Sweet potatoe black bean burger. 

Ingredients

2 cups mashed sweet potato (~2 large sweet potatoes – organic when possible)

1 cup cooked salted black beans, rinsed and well drained (if unsalted, add more salt to the burgers)

1 – 1 1/2 cups cooked brown rice* (or sub cooked quinoa with varied results)

1/2 cup walnut or pecan meal (or very finely chopped)

1/2 cup finely diced green onion

2 1/2 tsp ground cumin

1 tsp smoked paprika

1/4 tsp each salt and pepper (to taste)

1/4 tsp chipotle powder (optional)

1 Tbsp brown sugar (optional | for added sweetness)

FOR SERVING

Sliced avocado

Sprouts, lettuce or parsley

Sliced onion

Whiskey BBQ Ketchup

Instructions

Preheat oven to 400 degrees and cut sweet potatoes in half. Rub with olive oil and place face down on a foil-lined baking sheet. Bake sweet potatoes until soft and tender to the touch – about 30 minutes – set aside. Reduce oven heat to 375 degrees F.

While potatoes are baking, cook rice or quinoa (see notes for instructions).

Add black beans to a mixing bowl and mash half of them for texture. Then add sweet potato and lightly mash, then 1 cup rice, green onion, nut meal and spices. Mix to combine. Taste and adjust seasonings as needed. Add more rice or nut meal if the mixture feels too wet. It should be very moist but moldable.

Lightly grease a baking sheet and line a 1/4 cup measuring cup with plastic wrap.

Fill the lined measuring cup with sweet potato mixture. Scrape down to pack, then lift out and transfer to the baking sheet and gently press down to mash. The thinner you press them, the faster they’ll cook, but no need to go too far. Just a gentle press will do.

Bake burgers for a total 30-45 minutes, carefully flipping 20 minutes in to ensure even cooking. The longer you bake them the firmer and drier they will get – up to preference. I went for around the 35 minute mark.

Serve on slider buns (double stack for more bulk) or atop a salad with sliced avocado, red onion, greens, and ketchup or salsa.

Store leftovers covered in the fridge for up to a few days. Freeze for longer term storage.

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