March 2, 2013

HH Black Bean Burgers

This afternoon we were planning on going to our favorite family restaurant, a Mom & Pop Mexican place, which we often visit. I always get Grilled Vegetarian Fajitas, without cheese or oil or tortillas (yeah, basically grilled veggies on a plate) and I love it!!! Unfortunately the Rugrat Gods were unhappy and we had a rather cranky 3-year old and decided it was probably best to avoid entering a sit-down restaurant. Unfortunately, everyone in the car, including the cranky 3-year old, was starving and couldn't wait for the 30 minute drive home. So DH decided on Wendy's. I was determined to not ruin my resolve and refrained from ordering anything. All 3 of them gratefully chomped down on their lunch while my stomach groaned and moaned all the way home. So, the long and short of it, is that I needed something to eat, and real quick too, once we got home. I decided on Black Bean Burgers which were on the table in 20 minutes from the moment I turned on the oven to preheat. 

HH Black Bean Burgers

Prep Time: 20 min

  1. 1 can (15 oz) Black Beans, drained and rinsed
  2. 2 tbsp Ketchup
  3. 2 tbsp Dijon Mustard
  4. 1 tsp Garlic Powder
  5. 2 tbsp Soy Sauce
  6. 1 tbsp Vital Wheat Gluten Flour
  7. 1/2 cup Instant Oats
Preheat oven to 400 F.  Prepare a cookie sheet by lining with parchment paper and set aside. In a mixing bowl, coarsely mash black beans with a fork or rounded spatula or your hands (whichever works for you!) leaving some half beans and whole bean intact. Stir in all condiments and spices, using your hands if necessary until well combined. Add oats and vital wheat gluten (the latter helped it stay together a little better for me) and mix really well to allow all the ingredients to combine. Divide into 4 approximately equal portions and shape into thin patties. Bake for 7 minutes, flip over and bake for another 7-10 minutes, until crusty on the outside. 

HH Black Bean Burgers with Peppers & Onions
My Assessment: These were sooooo much better that the commercially available black bean burgers. It came together in a jiffy. While the burgers were cooking the first time, I sliced onions, mixed them with taco seasoning salt and when I flipped the patties, I made space on the cookie sheet and added the onions on the side to grill/roast those as well. The roasted red peppers came out of a bottle (roasted red peppers in water, not oil). I also used a touch of Dill relish and more ketchup and mustard on the buns!! Umm Umm Good!

Nutrition Facts (Per Serving)*: Calories 113 (Fat Calories 10)
Total Fat 1.4 g; Carbohydrates 18.8 g; Dietary Fiber 5.6 g; Sugars 2.6 g; Protein 7.5 g

* Nutrition facts are provided without the buns as calorie content can vary by size and brand.

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