In honor of Father’s Day, and this week being National Men’s Health Week, I thought I would do a few recipes for the grill! We’ll start with Burgers – Veggie Burgers, that is..
The first time I made these for Dad, he was skeptical. I believe it was over a Thanksgiving week (I remember it was just me and Dad, no Jo or big brother yet). Then, the following Christmas, he requested them…hmm… “Let’s have some of those bean burgers Sara.” These burgers are easy, quick, and scrum-didley-umptious!
1 (15 ounce) can no-salt added black beans, drained [approx 2 C homemade black beans – from about 1/2-3/4 C dried]
1/2 C finely chopped red bell pepper
1 small or 1/2 med onion, finely chopped
1 hot pepper, minced (jalapeño, habanero, etc)
1/4-1/2 C frozen corn
1 carrot, chopped
1.5 C bread crumbs (it’s optional what kind, whatever you have on hand)
1/2 C whole wheat flour (or wheat germ, oat bran, wheat bran, etc – for gluten free use chickpea flour)
1 tsp chili powder
1/2 teaspoon cumin
salt, to taste
1. Saute onion, red bell, carrot, and corn in oil until done, approx 5-8 min.
2. Combine veg and black beans in a large bowl and mash together. Add remaining ingredients and salt and pepper to taste and mix well. You want lightly moist, not sopping. If you need a little extra moisture (if you went crazy with the flour or the bread is extra absorbent, add some fresh lime juice). You want enough flour or bread crumbles in there to help it keep it’s shape on the grill. Shape into patties.
3. Place on a greased foil-lined hot grill until browned on outside, both top and bottom. **Initially cooking them on foil will create a seared crust so they don’t fall through the grill (about 3 minutes on each side). After a crust begins, brush the patties with a little canola/veg oil so they don’t stick to the grill, then move them to straight on the grill to get the ‘grilled/smokey’ flavor (if that’s your bag). On the actual grill was tested out by Jay! Thanks!! Or you can cook them in non-stick skillet stovetop.
**And I was just informed by Nikki that these burgers do well with a freeze/thaw! So they’d be good for long-term leftovers to keep on hand for those lazy nights. She tested them out after being in the freezer about 2 weeks, so we know 2 weeks is a good amount of time in the freezer! And they still tasted ever so delicious! Thanks Nikki!!! 🙂