We tend to look to brightly colored fruits and vegetables for our best sources of plant nutrients (phytonutrients). However, black beans fall under this category and are quite the contender when it comes to being full of benefits.
Since my kids are solidly in the “ewwwww, green stuff is gross!” stage, I have been forced to get a little creative. These black bean burgers are a huge hit in my house and I bet they will be for you too! For lunches at work, I often pack these bun-less wrapped in lettuce. So good!
Black Bean Burgers
You’ll Need:
- 1 (15-ounce) can unsalted black beans, rinsed and drained
- 1/4 cup chopped onion
- 1 tablespoon minced garlic (I always buy those frozen cubes or the refrigerated minced garlic to save time)
- 2 teaspoons soy sauce (go low sodium and you won’t even notice the difference)
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 1/4 cup panko breadcrumbs
- 1 large egg, lightly beaten
- Cooking spray
- 4 hamburger buns
- 1/4 cup canola mayonnaise
- 1 teaspoon Sriracha or other hot sauce (I leave this off for the kids)
- 1 teaspoon fresh lime juice
- 2 cups baby arugula (sometimes my kids will allow a piece of lettuce or spinach. It’s less bitter to their taste buds)
Follow These Easy Steps!
- Preheat oven to 425°
- Lightly mash beans in large bowl
- Stir in onion and next 7 ingredients
- Shape into ½ inch thick patties- should make four
- Arrange patties on a baking sheet coated with cooking spray
- Bake at 425° for 8 minutes; turn after 6 minutes
- Add bun halves to pan; bake 3 minutes
- Optional “Secret Sauce”- Combine mayonnaise, Sriracha, and juice; spread over bottom halves of buns
- Top each serving with 1 patty, 1/2 cup arugula, and top halves of buns
- Enjoy (and don’t tell the kids about all those nutrients!)
