Black Bean Burgers, Taste Great and a Good Source of Protein

black bean burger

A black bean burger served in a bun

Recently we have been discussing using vegetable and legume protein from rice and beans Beans and Rice a Complete Protein for your storage.  Now I am a meat eater, I have a good supply of meat in my storage.  Vegetarian type foods are normally not my thing.  However, my wife is always experimenting and I am expected to eat her experiments.  Well recently, she came up with a black bean burger that I like.  Because it uses both beans and oats, she claims it is a complete protein.  They are so good i have even asked for her to make them again.

The black bean burger ingredients consist of the following.

  • One cup chopped onions
  • Four garlic cloves, minced or pressed
  • Two teaspoons olive oil
  • One half cup peeled and grated carrots, you can substitute dehydrated carrots
  • One and a half teaspoons of chili powder
  • One teaspoon ground cumin
  • Three cups cooked black beans, you can use canned beans
  • Two tablespoons Dijon mustard
  • Two tablespoons soy source
  • One tablespoon tomato paste, or you can substitute two tablespoons of ketchup
  • One and a half cups of rolled oats
  • Salt and pepper to your taste.

First sauté the onions and garlic in oil for about five minutes, or until the onions begin to soften.  Add the carrots, cumin and chili powders and cook for five minutes on low heat.

In a separate pan, mash the beans.  Add the mustard, soy sauce and tomato paste and sauté vegetables.  Mix in the rolled oats and salt and pepper.  Form the mixture into a half dozen black bean burger patties.  Cook on a medium to low heat for about five to eight minutes on each side.

This makes a nice substitute for a meat patty.  It is tasty and has a good texture.  Serve it just like you would any other meat patty.  It is a good way to put some variety in your meals when you are short of meat.

Howard

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2 Responses to Black Bean Burgers, Taste Great and a Good Source of Protein

  1. Why bother peeling the carrots before you grate them?
    Cooking kills any pathogens on the skins.
    And if it doesn’t, pathogens on the peels can be spread to the peeled part of the carrot while you continue the peeling process and you die anyhow.

    If you MUST peel them, then try feeding the peelings to your dogs. My dogs love carrot peelings and grated carrots.

    Hangtown Frank

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