After watching Jaime Oliver's "Food Revolution" show a few weeks ago, it really opened my eyes to how ground beef is prepared from the butcher. Although we always try to get free-range, grass-fed beef, there is still a chance that the ground beef is ground up with other parts of the animal other then the meat. I had always wanted to try making bean burgers, and this really pushed me to do it. Thanks to my sister, Sarah, for the recipe. I tweaked it a little, and they really turned out great! Very tasty, and healthy! Perfect for vegans, or anyone looking to change up their menu. These are loaded with protein and fiber, and very filling.
Southwestern Bean Burgers:
1 can (15-19 ounces) black beans, rinsed and drained. Or what I have been doing is making a bag of dried beans, dividing it up into separate servings and freezing the servings until I want to use them. You can also use any kind of bean.
1+- tablespoons light mayonnaise (I used vegan-aise)
1+- tablespoon salsa
¼ cup packed fresh cilantro leaves, chopped
1 tablespoon ground flax seeds
½ tsp ground cumin
½ tsp cayenne pepper, or to taste
Pinch of sea salt
1. In large bowl, with potato masher or fork, mash beans with mayonnaise and salsa until almost smooth with some lumps. Stir in cilantro, ground flax seeds, cumin, and cayenne until combined.
2. Heat coconut oil in skillet over medium heat until hot.
3. With lightly floured hands, shape bean mixture into round patties to fit bun.
4. Add patties and cook until lightly browned, about 3 minutes. With pancake turner, turn patties over, and cook until heated through, 3 minutes longer.
5. Lightly toast Ezekiel bun, add mustard/ketchup to bun if desired. Place pattie on bun, top with sprouts. Add salsa or other veggies if desired. (I added chopped cilantro and fresh grated parmesean cheese)