Eat Clean! Tex-Mex Black Bean Burgers

As part of our “flexitarian” whole foods way of eating, our family eats at least two meat-free vegetarian dinners each week. To be 100% honest, Andy is often not too crazy about “meat free” night. As a surgeon who runs from 6 am till after 8 pm without food, hubby is HUNGRY when he gets home! Salads and stuff just don’t make the cut. While Andy would prefer to eat a huge hunk of meat, he now knows all too well the health benefits of plant-based foods (ignorance was bliss!) However, if I’m going to serve a plant-based meal, it absolutely has to be filling. Here’s where beans fit in.

Beans are a Great Way to Eat Clean AND Get Full!

Beans are one of my go-to favorite vegan ways to fill Andy up. Packed with protein and fiber, beans are incredibly filling and ultra satisfying. They are loaded with nutrients including anti-aging antioxidants and disease-fighting phytochemicals. In fact, black beans in particular have recently been recognized to pack an antioxidant punch similar to foods like grapes, cranberries and apples. Plus, beans have a meaty, hearty quality that doesn’t make you feel like you are dining on bird food. And of course they are incredibly cheap, making for a super economical whole foods meal.

Think Outside of the Bun

I especially love bean-based burgers. You get the satisfaction of an all-beef patty minus the fat. As a side note: I’m not a huge fan of the vast majority of packaged veggie burgers sold in the supermarket frozen food section because most contain either 1) highly refined soy protein isolate or 2) highly refined vegetable oils such as soybean oil. Even if the store bought varieties were all made with wholesome ingredients, I can assure you they couldn’t compete in the taste department with a homespun bean burger!

Simple to prepare, this delicious and ultra easy black bean burger whole foods recipe delivers surprisingly sophisticated south of the border flavors (plus the cumin used for a flavor boost also has detoxifying benefits!) They are so tasty you could even entertain with them! When we have friends to dinner I like to make them into little minis— cause who doesn’t love a slider?

Eat Clean!

Tex-Mex Black Bean Burgers

Serves: 4 (or 1 Hungry Andy!)

• 1 tablespoon extra virgin olive oil (such as Costco’s Kirkland brand), plus more for frying
• 2 cloves garlic, minced
• 1/2 Spanish onion, minced (use a food processor for easy prep)
• 1 carrot, minced (use a food processor for easy prep)
• 1 chipotle pepper, seeded and finely chopped
• 1 teaspoon adobo sauce
• Sea salt, to taste
• 1 can (28 ounces) black beans, rinsed and drained
• 1/3 cup finely chopped cilantro
• 2 teaspoons cumin
• Juice from 1 lime
• Whole grain corn flour (such as Bob’s Red Mill “Stone Ground Corn Flour”), for dusting

1. Heat the extra virgin olive oil in a medium sized skillet over medium-high heat. Add the garlic and onion; sauté 2 minutes. Add the carrot, chipotle pepper and adobo sauce; sauté until vegetables are tender, about 2 to 3 minutes. Season with salt to taste. Remove the skillet from the heat.
2. Transfer contents of skillet to a large bowl. Stir in black beans, cilantro, cumin and lime. Using a potato masher, thoroughly mash all ingredients.
3. Shape mixture into 6 burgers (approximately 1/2 inch thick and 3-inches across). Place burgers in the freezer (to harden) for 10-15 minutes.
4. Remove burgers from freezer and lightly dust with corn flour.
5. Lightly coat a large skillet with extra virgin olive oil. Heat over medium-high heat. Add burgers and cook approximately 5 minutes per side. Serve warm.

Suggested Toppings & Sides:

• Avocado slices
• Organic grass-fed cheddar cheese (delicious melted on top!)
• Pico de Gallo
• Grilled corn on the cob
• Carrot slaw

Photo Credit: Gail Ingram