Tex-Mex Black Bean Burgers

This is one of my go-to dishes on the weekends,when I don't want to spend my time cooking,but need some good,hearty,comfort food to fill me up.We have tried vegetarian burgers (the frozen kind) you get in many stores,but always found that they needed something more ...like the spices I crave  or as my dear Husband says...they lack your touch,so finally we started making these faster version of burgers at home,but to remind you burgers and fast food does not mean we are comprimising on nutrition.
                        Black Beans are a large source of proteins and it does not stop at that.They are a big source of multivitamins like vitamin K, vitamin C, manganese, vitamin A, dietary fiber, potassium, folate, iron, magnesium, thiamin, riboflavin, copper, calcium, phosphorus, protein, omega-3 fatty acids and niacin. Black beans are also a very rich source of fiber, these nutrients play important role to prevent cholesterol from becoming oxidized and heart disease.(I think now my mom will be satisfied ,that I am not feeding my husband fast food.)

Ingredients
6 Whole wheat burger buns
1 can (28 ounces) black beans, rinsed and drained
2 cloves garlic, minced
1 tablespoon extra virgin olive oil
1/2 white onion finely chopped
1 carrot finely grated
1 tsp hot sauce(more if youlike your burgers with a kick)
Salt to taste
1 tsp cumin powder ( to give the burgers a smoky flavor)
1 tsp coriander powder
1-2 tsp taco seasonings
1/4 cup finely chopped cilantro
1 tsp lemon juice
Bread Crumbs ( to bind the burgers)
Salsa

Suggested Toppings
Red Onions
Tomatoes
lettuce
Avacado Slices
Cheddar Cheese Slices or Shredded Mexican Cheese
Carrot Slaw

Directions
1.Heat the extra virgin olive oil in a medium sized skillet over medium-high heat. Add the garlic and onion; saute 2 minutes. Then add the shredded carrot; saute until vegetables are tender, about 2 to 3 minutes. 2.Add all the seasonings and hot sauce. Remove the skillet from the heat.
3.Transfer contents of skillet to a large bowl. Stir in black beans and chopped cilantro. Using a potato masher, thoroughly mash all ingredients.
4.Add bread crumbs (just enough ,so that the black bean mixture starts binding together).Shape mixture into 6 burgers.
5.Place burgers in the refrigerator  (to harden) for 10-15 minutes.
6.Lightly coat a large skillet with extra virgin olive oil. Heat over medium-high heat. Add burgers and cook approximately 5 minutes per side.
7.Alternatively you can grill the burgers on an indoor grill.I use my George Foreman Grill (I am in love with it.)
8.Finally to assemble the burgers-warm the burger buns on a skillet.You can also use a little butter while warming the buns.
9.On a burger bun,first put some lettuce leaves,then slices of onion,tomatoes,avacado then the burgers.Top with salsa and slices of Onion and tomatoes.
10.Enjoy with a cooling limeade.

Tips:-
1.Please remember to drain the black beans from the liquid they are stored in ,as the liquid contains too much salt.Rinse the beans in fresh water.If the black beans don't look too soft to be mashed,Put them in the microwave with 2 tblsp of water for 2-3 mins.
Sending this to Siri for her My Legume Love Affair #25 and also to Susan who started this wonderful event.

6 comments:

Priya (Yallapantula) Mitharwal said...

They look wonderful and inviting dear.

Satya said...

burgers looks delicious n tempting ...also very healthy n filling too ...thanks for sharing

Satya
http://www.superyummyrecipes.com

Akila said...

Hope it is a different burger to taste...
Looks really nice.

I am conducting 2 events in the August month and would like to invite you to participate in it.

1. CID-2010

2. DNSW: A

Thanks,
Akila.

srividhya Ravikumar said...

lovely burger... looks delicious and healthy..

Malar Gandhi said...

Dear Deepti, thanks for your lovely words at my blog, means a lot to me:)...its good that you commented, now its lot easier to trail back to you. Its a pleasure to discover your blog, you have great place shaping up:)

Lovely vegetarian burger, now...my better half would love this, he is vegetarian. Thanks for sharing such a healthy version, am gonna try this weekend, kudos to you:)

Deepti Sidana said...

I am so sorry to be late in replying to your wonderful comments.
Thanks Priya,Akila,Srividya,Satya and Malar.Trust me it's just not tempting but very healthy and for those people at home who love burgers,its a great vegetarian alternative.

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