Your Weekly Sandwich: Black Bean Burger

January 04, 2012, By Jack Heffron 2 comments

Jack Heffron

Most guys crave a juicy cheeseburger now and then, usually more now than then. No matter our different diets and favorite foods, love for a good burger is universal. And we crave more than the taste—there's a cheeseburger experience that's akin to comfort food. It just feels right. 

Unfortunately, they aren't exactly good for us. They're high in saturated fat, of course, and can contain carcinogenic chemicals. Which is why in the past year I've begun supplementing the standard all-beef burger with veggie burgers. The taste isn't the same, but it's in the ballpark, and the experience, that pleasingly familiar fistful of round bun with all the trimmings, fulfills the craving.

At first I just subbed an occasional veggie for the real deal, but gradually have come to prefer the impostor. Unless you find a place that serves up a truly special burger—or you've perfected the art on your own grill—it's no sacrifice to eat the meatless version, and my digestive system, my waistline and my heart thank me later. 

Truth is, you'll find that some veggie burgers will keep you coming back for more. And you don't have to buy frozen patties. Turns out, making them yourself is easy and even healthier. At our house we're big fans of "Cooking Light" magazine, though most of the recipes we ogle when the monthly issues arrive tend to remain on the theoretical and aspirational level. But I found this recipe for homemade black bean burgers on the "Cooking Light" website that looked too good to ignore.

Here's what you need:

• 1 (2-ounce) hamburger bun, torn into pieces
• 3 tablespoons olive oil, divided 
• 2 teaspoons chopped garlic
• 1 (15.25-ounce) can black beans, rinsed and drained
• 1 teaspoon grated lime rind 
• 3/4 teaspoon chili powder
• 1/2 teaspoon chopped fresh oregano
• 1/4 teaspoon salt 
• 1 large egg, lightly beaten 
• 1 large egg white, lightly beaten 

Here's what you do:

1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.
2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.
3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

The Cooking Light site credits Kathy Kitchens Downie, RD, for the recipe so I will too—Thanks, Kathie! Give it a try. I like a spicy burger so I upped the amounts of garlic and chili powder just a bit, which I'd recommend if you have the same preference. Otherwise, follow Ms. Downie's guidelines, and you'll surprise yourself by enjoying a "fake burger" that tastes really good. Yes, I have friends who scoff at the idea, but that's not a big deal for me. I'll still visit them in the hospital after their heart surgeries.