Make a spicy black bean burger for dinner tonight. Full of vegetables and brown rice, too, they're a great healthy alternative.
Nothing says quick and easy like tossing a frozen veggie burger onto a skillet. There are so many variations to the veggie burgers out there. Let’s face it though, some of them are really terrible.
After trying many kinds, I finally found a favorite. I think the spicy black bean burger from Morningstar Farms is fantastic. Unfortunately, I had to stop buying them after I read that many frozen patties contain neuro-toxins.
Skeptical? Perhaps it’s just a rumor or maybe its true. Either way, I realized it’s not that hard to make and freeze my own tasty veggie burger. So why take chances?
Besides the health factor, it’s cheaper to make your own too. The main ingredients are black beans and brown rice, which are both staples in my pantry. You can also use lentils and make lentil burgers in a similar way.
I have to admit these burgers are not as firm on the inside as the ones you buy in the freezer aisle, but they do hold up well. There’s no cracking or falling apart and I promise the flavor is all there.
It’s been spiced up with my favorite black bean accompaniments: fresh garlic, cumin, chili powder and cayenne. You can even kick it up a notch by adding some more cayenne or fresh jalapenos.
Speaking of Mexican flavor, wouldn’t these burgers go great with some chipotle mayo or sliced avocado? (Ahh… if only I could… darn that avocado allergy of mine!) I served them on a bed of baby spinach with cheddar cheese, onion and a slice of fresh Jersey tomato.
Pair up your black bean burgers with a side of tortilla chips and mango salsa. However you choose to eat it, you won’t be disappointed. This make-ahead dish makes for one easy and delicious dinner prep.
I first shared this spicy black bean burger recipe on Food Fanatic, so be sure to visit it there along with my other recipes.
- 1 cup Brown Rice
- 2 tablespoons Olive Oil
- 2 teaspoons Garlic, minced
- 1 cup Onion, minced
- 1 cup Red Bell Pepper, diced
- ½ cup Frozen Corn, frozen
- 1 cup Black Beans, cooked
- 1 ½ teaspoons Salt
- ½ teaspoon Ground Cumin
- 2 teaspoons Red Chili Powder
- ¼ teaspoon Ground Cayenne Pepper
- 2 tablespoons Tomato Paste
- 1 cup Panko Breadcrumbs
- 1 large Egg Whites
- In a small pot over high heat, add 2 cups of water to the rice and bring to a boil. Cover and turn heat to low. Cook until rice is tender and water is absorbed.
- While the rice is cooking, add the oil to a skillet over high heat. Add the garlic, onions, red bell pepper and corn. Turn to medium heat and sauté until onions are soft and the corn is no longer frozen.
- In a large bowl, roughly mash the black beans with the back of a spoon. Mix in the rice and then the cooked vegetables.
- Add the salt, cumin, chili powder, cayenne pepper, and tomato paste then stir well.
- Divide the mixture roughly in half and blend one half with an immersion blender.
- Re-mix the two halves along with the breadcrumbs and egg white.
- Using your hands, make 8-10 patties.
- In a non-stick skillet, heat the burgers over medium heat for 6-7 minutes on each side.
- I blend half of the mixture to make the patty less chunky. You can choose to blend all of it or none of it according to your preferred texture.
- When freezing, lay wax paper between each patty. You can thaw them in the microwave for 1 minute at 50% power.
- When cooking, do not be tempted to remove or flip the patty early. It needs to thoroughly cook so that it holds together and the egg cooks.
Nutrition Information:Yield: 10 servings Serving Size: 1 burger
Amount Per Serving: Calories: 140Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 421mgCarbohydrates: 23gFiber: 3gSugar: 3gProtein: 5g
This nutrition information is only an approximate provided for convenience and as a courtesy only. Information comes from Nutritionix, an automated nutrition calculator.