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Dana Ketter

Black Bean Burgers

Literally everyone that tries these burgers asks for the recipe. Bonus: they're nourishing for a low cost!
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 8 people
Course: Main Course
Cuisine: American
Calories: 284
Ingredients Equipment Method Notes

Ingredients
  

  • 2 cans Organic Canned Black Beans (or from scratch)
  • 1.5 cups Gluten Free Breadcrumbs
  • 2 Eggs OR 2 flax eggs
  • 5 oz Goat Cheese
  • 5 tbsp Shallots minced
  • 1 tbsp Fresh Chives minced
  • 1 tsp Cumin
  • 1 tsp Smoked Paprika
  • ½ tsp Chili Powder
  • ½ tsp Black Peppercorn freshly ground
  • ¼ tsp Turmeric
  • 2 tbsp Drinking Water to moisten
  • 4 tbsp Avocado Oil

Equipment

  • medium bowl, large spoon, fork, skillet with lid, stove, knife and cutting board, measuring spoons

Method
 

  1. Drain and rinse the beans. (cook the beans then drain/rinse if going from scratch).
  2. Heat the beans either in the microwave or a steamer until warm. Place in medium or large bowl. Mash with a fork to desired consistency. I prefer some whole bean chunks in mine. Note: the mixture won’t congeal well if you don’t mash them for at least a few minutes.
  3. Whisk 2 eggs and add. Blend in remaining ingredients (minus the avocado oil and goat cheese) and mix well.
  4. Soften the goat cheese in the microwave and add. Stir until thoroughly mixed.
  5. Cover the bowl and place in refrigerator for at least an hour, up to a day. (This helps the mixture congeal and hold together better when distributed into patties.)
  6. Form mixture into 8 medium sized patties and cook 3 or 4 at a time in a skillet on medium heat with avocado oil.
    Be sure to flip regularly and don’t overcrowd the burgers. You may need to place the lid on for a bit if the patties are thick and you suspect they’re not cooking evenly.

Notes

WHOLE RECIPE:
Total Calories - 2,272.  Total Cost - $7  .  Grade - A  .  *Monthly Cost - $370
Programming Notes:
  • If you suspect you only need 4 burgers that week, you can freeze the other raw patties in wax paper and Ziploc baggies for up to 3 months. This is a favorite freezer-find for me on a time-crunch week!
  • Buy LOW sodium beans and be sure to rinse them thoroughly to minimize salt and decrease sodium content in your burgers. This is better for overall health and especially important for folks watching their sodium intake.
  •  
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you're running calculations for ONE person - divide the monthly cost in half.