Mar 5, 2017

Delicious Black Bean and Quinoa Burgers That Won’t Fall Apart

Something many people don’t know about me is that I was a vegetarian for 9 years! One morning in sixth grade I woke up and told my mom I wasn’t going to eat meat anymore, and it wasn’t until one late night in college when I felt I must have a bacon burger from Checker’s that I butchered my my meat-free days (yes, I broke a 9 year meatless streak with a Checker’s burger and no, it did not make me sick!). While I do love a good burger, I also love a good veggie burger. Over the years I’ve tried countless packaged brands of veggie burgers but I never found one that I really liked, and it always seemed like the ingredients weren’t offering the same nutritional benefits as patties from whole plant sources. I’ve experimented with making my own veggie patties but until recently I could never get them to stay together! For some reason, even when I followed recipe directions precisely, my patties would always fall apart! This past weekend I tried again to make the perfect veggie burger and I think I finally have it down pat! The key to getting your veggie patties to stay together is draining and drying the beans and other wet ingredients before mixing.

 

I analyzed the nutrients using ESHA Food Processor and each patty has about 258 calories. The actual calorie content is probably a little lower considering some of that is from the cooking oil and not all of the oil is absorbed by the patty. The sodium is mostly from the beans. While I used reduced sodium beans, using low sodium beans can help lower the sodium content even more. Soaking and cooking dry beans to use for the patties is even better if you have time for that.

The other plus about this recipe is that both of my daughter’s loved it! According to my 4 year old it was “very delicious!” If you want to spice it up, try adding some cayenne pepper!

 

 

 

 

 

 

 

 

 

 

 

Leave a comment

0 comment