Black Bean Burgers, Cabbage Slaw and French Fries

“Beans, beans, they’re good for your heart,
the more you eat the more you fart,
the more you fart the better you feel,
So eat your beans with every meal”

Besides the catchy song, there are three reasons Tim and I eat beans:
1) We like how they taste
2) They have lots of fiber- think digestion and fullness level! 🙂
3) They are less expensive than meat per serving

I wouldn’t compare the texture of these black bean burgers to that of hamburgers, but they are quite tasty! They remind me of the solid and toasty form of black bean soup.

Black Bean Burgers
There ARE buns beneath the black bean burger and avocado..


Black Bean Burgers
adapted from The Fig Tree Blog
Makes 4 patties

Ingredients:
2 cups cooked black beans
2 Tbsp minced cilantro
2 cloves garlic, minced
1 tsp onion powder
1/2 tsp cayenne (optional but great)
1 1/2 Tbsp cumin
1/4 tsp oregano
1/8 tsp cinnamon
1/4 tsp salt
1/4 cup plain breadcrumbs or panko
1/4 cup rolled oats
Black pepper
1 egg
1 Tbsp oil
4 burger buns (purchased, or made)
Burger toppings: red onions, avocado, melted cheese like pepper jack or cheddar, tomato, lettuce, mushrooms, caramelized onions, whatever you want…

Instructions:
1) Use a pastry cutter, fork, or pulse button on your food processor to mix all the ingredients up except for the egg. Be sure to break up the beans into bits.
2) Taste for salt and add more if necessary. Stir the egg in and form into 4 patties.
3) Refrigerate until needed.
4) Heat oil in a cast iron skillet, and cook the burgers on medium low heat until they form a thin toasty crust and the burgers are cooked through. The texture will change from being very thick and dense, to lighter and less dense when you tap it with a fish spatula.

Notes/Substitutions:
-For the beans, use either a 16 oz can, or cook your own black beans: 3/4 cups dried black beans, soaked overnight and cooked with 1/2 tsp salt and a bay leaf until tender
-Cilantro will be so much better with this, but because Tim hates cilantro, I always use parsley.


Red Cabbage Slaw
Makes 4-6 servings
inspired by Sunny Anderson

Ingredients:
6 cups sliced red cabbage (from about 1/2 a head)
3/4 cup julienned carrots
3/4 cup thinly sliced onion (~1/4 large onion)
2 tsp celery seed
1 Tbsp sugar
3 Tbsp wine vinegar (red or white)
1/2 tsp salt
1/4 cup olive/canola/vegetable oil

Instructions:
1) Mix all the ingredients together. Adjust for sour, salty, and sweet to your liking. Refrigerate at least 1 hour before serving to let the ingredients seep into the cabbage.

Notes/Substitutions:
-You can use green cabbage instead of red, or a mix of the two
-You can use apple cider vinegar instead of wine vinegar

Easy French Fries
Makes 2 smallish servings or 1 large serving

Ingredients:
2 russet potatoes, peeled or unpeeled
1 1/2 to 2 cups canola/safflower/olive oil
Coarse salt, like kosher or sea

Instructions:
1) Slice the potatoes into 1/4″ to 1/2″ slices; whatever you do, just try to make them uniform thickness! As you slice, put the potatoes into cold water to prevent browning and also wash excess starch off.
2) When you are done slicing all the potatoes, drain the potatoes well and pat dry if possible.
3) Put potatoes in a wok or saucepan, adding oil so that the potatoes are completely covered by oil.
4) Heat the oil and potatoes to medium heat, occasionally stirring the potatoes around. Adjust the heat so the potatoes cook slowly but don’t get too brown! The potatoes will feel lighter and more hollow when they are done. If you can’t tell, try one 🙂 Cook until potatoes are slightly golden brown; about 20 minutes.
5) Transfer fries to a bowl and salt well. Toss the fries to distribute the salt, then pour onto a paper-towel lined plate. Eat as is, or with aioli or ketchup.

Notes/Substitutions:
-Yes, it’s that easy. No, you don’t need a thermometer; just a watchful eye and patience to make sure the heat is not too high!

Simba, my little lion, says goodnight!

 

2 Comments

  1. I love black bean burgers, and I agree that they shouldn't be compared to beef burgers. I like them with avocado, pepper jack, and a chipotle sauce… or anything that has that Tex-Mex sort of flavor.

    • Hi Cody, Thanks for writing! Ah, pepper jack…one of my favorite non-fancy-schmancy cheeses! I've never had chipotle sauce (just chipotle), but do think chipotle sauce would also be a delicious condiment for these : )

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