Not a huge fan of meat (not to mention it’s expensive!), I am forever on the search for new meatless recipes that provide a good protein punch. So, I’ve been experimenting with different types of meatless “burgers.” The great thing about meatless burgers is that the ingredients tend to come in packages that last quite awhile. I was able to experiment with lentils for a couple of batches and came up with a standard lentil burger and an Asian lentil burger, both of which were delicious and wallet-friendly. So, after the success with the lentils, I decided it was a good time to experiment with black beans. Usually I go for the black beans that are already in the can because cooking black beans takes so long, but in the spirit of remaining frugal, I decided to purchase a bag of uncooked beans. It was less than a dollar at Aldi. The downside, as I expected, is that they took half a day to cook, but I learned that you can soak them in water overnight. With a small amount of pre-planning, you can have your beans ready when you are ready to start cooking.
#Meatless burgers can still be packed with #protein. Click To Tweet
Some other interesting facts I learned from a website called The World’s Healthiest Foods is that legumes contain a healthy amount of protein but also a healthy amount of fiber to help not only support muscle but also your digestive tract. In fact, a cup of black beans contains as much protein as 2 oz of meat. The presence of protein and fiber also help to regulate blood sugar and support the cardiovascular system.
So, after much experimenting to get the taste just right, these burgers came out pretty tasty and were kid-approved. Success!
- 2 cups cooked black beans (about 1 cup uncooked)
- 1 cup plain bread crumbs
- 4 cloves of garlic
- 1/2 tbsp ground cumin
- 1 package ranch
- 1 tbsp chili powder
- 1 tbsp olive oil
- Cook the black beans according to the package directions. As I mentioned above, letting them sit overnight is probably the most time effective way to get the black beans ready. Of course, you can always use the canned black beans.
- Smash the cooked black beans. This can be fun and is a great opportunity to let the kids help out with the cooking. There's no right or wrong way!
- Mix in all remaining ingredients thoroughly and shape into hamburgers.
- Cook in a skillet, or, if you want to get fancy, a cast iron skillet. This recipe will make about 8 burgers. That's great for me because I will bring them for lunch all week but if you aren't interested in eating black bean burgers all week, you can always halve the recipe.