Black Bean Burger Patties are IN!

Vegan burger patties have become popular over the years as a healthier alternative to traditional meat burgers. I made black bean burger patties in my farm-to-table culinary course a few months ago. I was hesitant to try it because I haven’t been the biggest fan of eating beans. However, since culinary school, I’ve learned to enjoy beans, specifically this black bean burger patty. Mmm, mmm!

Recipe & Kitchen Equipment

Yields: 4 servings

• 16 ounces organic canned black beans, rinsed and drained.
• 2 ounces small dice tomatoes (remove seeds)
• ½ ounce minced yellow onion
• ½ teaspoon minced garlic
• ½ ounce minced jalapeño
• 2 teaspoon fresh lime juice
• ½ of an onion, sliced
• ¾ ounce cornmeal
• 1 ½ ounce all-purpose unbleached flour
• ¼ teaspoon ground cumin
• ½ teaspoon Kosher salt
• Canola oil, as needed
• Whole-wheat hamburger buns
• Sliced tomatoes, as needed
• Romaine lettuce, as needed
• Mustard, as needed (optional)
• Mayo, as needed (optional)
• Pickles (optional)
  
• Mixing bowls/cups/spoons for mise en place ingredients
• Measuring cups/spoons
• Food scale
• Cutting board
• Chef knife
• Glass juicer
• Food processor
• Colander
• Spatula
• Frying pan
• Container
• Water
• Mixing bowl
• Container
• Parchment paper
• Toaster

Cooking Instructions

1. Sanitize kitchen (sink, countertops, stovetop/oven, cupboard handles, phone, computer).
2. Rinse and drain black beans.
3. Wash tomatoes, jalapeño, lime, and lettuce.
4. Slice and dice tomatoes.
5. Slice onions.
6. Mince onions, garlic, and jalapeño.
7. Juice lime.
8. Mise en place ingredients
9. Purée the beans in a food processor. Leave the texture coarse.
10. Add all the ingredients and purée with the bean mixture.
11. Refrigerate for two hours.
12. Prepare mayo/mustard spread.
13. Put buns in a toaster.
14. Plate buns.
15. Spread mayo/mustard on buns
16. Diving the mixture into fourths.
17. Heat oil in a pan over moderately high heat.
18. Wet hands before forming patties (½” thick)
19. Pan-fry the patties for about 4-5 minutes on each side.
20. Sauté onions.
21. Slice pickles.
22. Serve on a bun with mayo/mustard spread; add tomato slice, lettuce, and onions.

Health Benefits of Black Beans

Black beans have many health benefits, including being high in fiber and lowering blood sugar. Both go hand-in-hand. I recently read a book called Zero Sugar Diet by David Zinczenko and Stephen Perrine. The biggest takeaway from the book was the importance of consuming foods containing more fiber than sugar. Fiber is the key to keeping your tummy fuller for a longer period of time (Zinczenko & Perrine, 2016).

Nagdeve (2021) claims that black beans break down slower than meat, which has a similar protein content and leaves one fuller longer. Furthermore, the fiber and protein in black beans keep the digestion system stable. Additionally, a constant absorption of nutrients occurs throughout the maceration process. When food absorption is irregular, spikes or crashes in blood sugar can transpire, which are perilous and even cataclysmic to patients who experience diabetes and other blood sugar-related conditions.

In good health,

FS x

References

Nagdeve, M. (2021). 7 important benefits of black beans. Retrieved: https://www.organicfacts.net/health-benefits/cereal/health-benefits-of-black-beans.html

Zinczenko, D. & Perrine, S. (2016). Zero sugar diet: The 14-day plan to flatten your belly, crush cravings, and help keep you lean for life. Ballantine Books.