Black Bean Basics
Posted on December 28, 2020
Not only are black beans a wonderful protein-based plant substitute for meat, they are chock full of goodness. Helpful in preventing heart disease and lowering cholesterol, black beans are full of fiber, potassium, folate, vitamin B6 and phytonutrients. An easy and tasty way to eat these beans is to make them into a fortified burger (grilling isn’t only for summer!)
RECIPE: Black Bean Burger
Yield: 8 burgers
2 cups dry organic black beans, sorted for stones and rinsed
¼ cup organic brown rice
1 organic red bell pepper, washed, seeded, finely chopped
½ small sweet onion, finely chopped
¼ small organic jalapeno pepper, minced
1 Tbsp. extra virgin olive oil
2 Tbsp. organic bread crumbs
1 tsp. dry organic oregano
2 tsp. organic chili powder
½ bunch fresh organic cilantro, washed, pat dry, finely chopped
2 small cloves of organic garlic, minced
- Preheat oven to 400 degrees. Place rack in center of oven. Line sheet pan with parchment paper and spray with olive oil spray. Set aside.
- In a heavy pot, add 3 quarts of cold water and the beans and rice. Bring to a boil. After reaching a boil, reduce heat to medium for 45 minutes to an hour, occasionally checking for tenderness. When beans are tender, pour into a colander to drain. Place beans in a bowl and mash them with a fork or potato masher. Be sure not to completely mash, leaving some beans recognizable. Add remaining ingredients and stir well to combine.
- Form burgers into 4” round shapes, place on sheet pan and spray the tops lightly with the olive oil spray. Bake for 25-30 minutes or until the tops feel firm to the touch. Using a spatula, turn the burgers over carefully as they are fragile, then spray with the olive oil spray. Bake for another 20-25 mins.
- Remove burgers from oven and let stand for at least 10 minutes before handling. Cooked burgers may be kept frozen. Reheat at 400 degrees for about 5-8 minutes or until heated through. Remember, they are fragile, so handle carefully.
- Serve on a whole grain roll or potato roll, top with fresh sliced mango, salsa or the traditional burger standby—LTO.