My wife has decided to reduce her meat intake. Not for health reasons, just something she wants to do. Excessive intake of red meats is not healthy either, and many dieticians recommend reducing most red meats unless super tend and lean cuts.
We do need to feed our inner carnivore velociraptor frequently otherwise our body will revolt and your immune system and skeleton will crack … that’s my theory of course to justify the consumption of red meats.
During the last 18 months, I have stayed away from most red meats – the doctor’s order. However, once a month I try to create some dish that includes red meat, especially for our family Sunday roast dinners.
If not for us adults, then at least meat dishes for the kids such as spaghetti with meat sauce or lasagne. Both those dishes are excellent school week dinners that can be prepared well in advance.
Well, back to my wife’s diet changes and our decision to have a Friday burger night.
Meat burgers for the kids, but what for us adults?
I wanted to create something special for my wife, and support her decision to eat less or no meats. It does not take much to show love and support 🙂
Viking’s didn’t believe in a healthy lifestyle, and I’m sure they preferred meats. Nevertheless, I have created this recipe for the more vegan minded Viking – the biking black bean burger
Just a word of caution – you need to set aside time to make black bean burgers. It is not a quick meal option, but you can, of course, make extra to freeze for the next burger night or when the BBQ season hits us.
Here’s what you need to make six good-sized black bean patties.
- 1/2 cup of salsa, homemade or storebought
- 1 large (28oz) canned black beans
- 1/2 cup of bread crumbs
- 1/3 cup of grated onion or red onion
- 2 eggs
- 2 tablespoons of mustard
- 1/2 tablespoon of cumin (ground)
- 1/2 tablespoon of garlic powder
- 1/2 tablespoon of paprika
- 1 teaspoon of chili powder
- sprinkles of olive oil
Time to make some black bean magic!
- Preheat the oven to 350F
- Rinse and drain the black beans
- Grab a good-sized baking tray and cover it with baking paper
- Cover the tray with a thin layer of black beans
- Bake the beans for roughly 15 minutes, but check and turn them at least once
- While beans are baking, drain the salsa for most of the juices, leaving you with a tasty tomato salsa flavored paste
- Also while baking beat the two eggs in a bowl
- Once ready, pour them into a large bowl and start smashing them with an old school potato masher until a nice paste
- Pour your salsa into the black beans
- Add eggs, spices, bread crumbs, onions and mustard to the paste, and mix it well
- Please the paste in the fridge for 10-15 minutes, to let it sit and become a little firmer. It makes it easier to shape the patties.
- Roll and shape black bean patties of your size and shape
- You can get 6 good sized patties from this portion, or more if you want smaller patties
- Gently fry the patties on the pan using the olive oil, until a nice brown color on both sides. I fried them for about 4 minutes on each side.
… not done yet!
Then you place them on the tray you covered with baking paper, and bake them for about 20 minutes
… now they are ready to eat or store for future meals
It is totally up to you how you want to decorate your burgers. I would recommend using my awesome whole wheat buns, which you can make the day before.
We like lettuce, tomato, avocado, salsa and perhaps a little cheese.
All in all, this meal is full of personal touches, love, and attention to detail. These burgers taste wonderful and are super healthy,
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