Eating organic can get pretty pricey, especially when it comes to meat. I mentioned to my mom one time how much we pay for organic chicken breasts ($7.99/pound!), and I thought she was going to faint. Since we aren’t exactly swimming in money, I try and plan at least one meatless meal a week to cushion the blow to our grocery budget. The only problem that I’ve found is that most meatless meal are pasta dishes, which can be problematic when you’re trying to watch calories and carbs.
These black bean burgers can be a great solution for a meat free, lower-carb dinner. They are thick, meaty and full of flavor. They come together quickly, so they are perfect for busy weeknights. You can even assemble them the night before, and cook just prior to eating. They were a huge hit with my husband, and we know keep a stash of them in the freezer for quick dinners and lunches.
Black Bean Burgers
Yields: 6 burgersIngredients:
3/4 cup panko breadcrumbs
3 tablespoons plus 2 teaspoons olive oil, divided
2 (15 ounce) cans black beans, drained and rinsed, divided
2 large eggs
1 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
2 cloves garlic, minced
1 red bell pepper, stemmed, seeded and finely diced
1/4 cup fresh cilantro, minced
1 shallot, minced
Place a medium skillet over medium-high heat. Using a fork, toss together the panko and 2 teaspoons of oil in a small bowl. Add to the skillet and stir frequently until light golden brown and toasted. Remove from heat and cool to room temperature.
Set aside 1/2 cup of the beans and place remaining beans in a large bowl. Mash with a potato masher or fork until mostly smooth. In a separate bowl, whisk together the eggs, 1 tablespoon of oil, cumin, salt and cayenne. Add the egg mixture, toasted panko, remaining beans, bell pepper, garlic, cilantro and shallot to the bowl with the mashed beans. Stir until evenly combined.
Divide mixture into 6 equal portions, about 1/2 cup each. Shape into patties about 1-inch thick. (If not cooking immediately, cover tightly with plastic wrap and refrigerate up to 24 hours.) Heat 1 tablespoon of oil in a large skillet over medium heat until shimmering. Carefully place three of the patties in the skillet and cook until well browned on both sides, 8-10 minutes total. Transfer to a plate, tent with foil and repeat with remaining oil and patties.
*Freezer Friendly* – To freeze, place uncooked burgers on a parchement lined baking sheet, freeze until frozen then store in a ziplock bag.
Source: Cook Like a Champion