Gauging from Sunday’s Facebook feed, filled with cheers for the Seattle Seahawks or the San Francisco 49ers, we’re right in the middle of the NFL (National Football League) season! Admittedly, Jason and I aren’t huge football fans, but when we’re around friends and family, we enjoy watching a game or two. In a couple of weeks, we’ll be attending a Super Bowl party with friends, and in true tailgate fashion, we’ll be bringing a dish for everyone to enjoy.
As a foodie, I’m always trying to figure out ways to make something ordinary, extraordinary. For some, the food is really secondary when it comes to a tailgate party. But not so for us! As I was brainstorming, I thought back to a mouthwatering black bean burger I enjoyed over the holidays at the LEGOLAND Resort. Our family typically avoids soy, so this seemed like a great alternative to the traditional veggie burger. Could I recreate it?
This simple recipe uses dried black beans (no cans here!), fresh veggies, bread crumbs, and some spices for a tasty burger that is rich in nutrients and protein. Top with lettuce, tomatoes, red onion and avocado and you’ll have a gourmet burger you can feel good about eating on game day. You likely have most of the above ingredients at home, but if not, you’ll find them all in the grocery section of your local Walmart.
Here is my recipe for Vegetarian Black Bean Burgers.
- 1 cup dried black beans
- 1 egg lightly beaten
- 1/2 medium Onion shredded
- 2 cloves of garlic chopped
- 1 carrot shredded
- 1 handful of cilantro chopped
- 1 cup of bread crumbs
- Salt and pepper to taste
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Rinse then soak black beans in water overnight
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Drain then place black beans in a medium-sized pot and cover with 4-6 cups of water
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Once the beans begin to boil, lower the heat and simmer for approximately 2 hours (do not overcook).
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Allow beans to cool
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Reserve 1/4-1/2 of beans and set aside
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Place remaining beans in the food processor with onion, garlic, carrots, and cilantro and combine until chunky (do not completely puree)
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Transfer mixture to a bowl and add egg, bread crumbs, and seasonings
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Form into patties
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Cook patties on a pre-heated skillet coated with olive oil until heated through and brown on each side
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Serve on a whole wheat bun with fresh veggies and condiments.
My husband, who is the meat-eater in our home, devoured these burgers faster than they could be grilled up. I personally love the “meaty” texture provided by the fresh veggies. Based on our experience, I thought I’d share some tips for making this black bean burger recipe!
1. Plan ahead, particularly if you’re going to use dried beans. If you forget to soak the beans overnight, you can use the “quick soak” method found on Annie’s Eats.
2. Try experimenting with your favorite fresh veggies and herbs.
3. Before I made these burgers, I asked a few friends for their tips and suggestions. My friend Anne suggested well-cooked brown rice, shredded veggies, and a bit of salad dressing. Toni says her husband mashes 3/4 of the beans and leaves the rest whole, then mixes in an egg and some bread crumbs. Nichol uses an egg and oats (in place of bread crumbs). I definitely recommend experimenting with brown rice or gluten-free oats, particularly if you are gluten-intolerant.
4. Top these burgers with a spread! While I definitely think they have enough flavor, my husband splashed some of my friend Erika‘s Not Ketchup on them and said that kicked the flavor up a notch!
What are your favorite game day recipes? I’d love to have you share them in the comments section below.
Images: Rockin’ Mama
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