FIRE UP THE GRILL FOR SOME BBQ BLACK BEAN BURGERS
BBQ season is just around the corner! As someone that always loved the grill, I worried whether I'd lose my passion for outdoor cooking when we cut out meat. Not to worry - beans to the rescue!
Since switching to a plant-based diet, black beans are a staple in our weekly meal planning. We eat them in salads, in tacos, with quinoa, without quinoa, in burritos, in soup, - you get the idea. Black beans are amazing, and with only 110 calories and 7 grams of protein in half a cup, they are a fantastic addition to a healthy diet.
I've always relied on store-bought black bean or veggie burgers. This was my first attempt at making this brilliant bean-based treat from scratch. I was blown away by how easy this was! Here's whatcha need:
1 can black beans, strained and washed (roughly 2.25 cups)
1/2 finely diced white onion
1/4 cup Panko bread crumbs
1/4 cup all purpose flour
1 tsp garlic powder
1 tsp onion powder
1/2 tsp seasoning salt (maybe cayenne if you live dangerously)
Salt and pepper to taste
8 tbsp BBQ sauce (dealers choice - I like bold and smoky flavours)
Pro tip: once you strain your black beans with a colander and rinse them thoroughly, work a paper towel through them to help remove excess moisture.
Begin by dicing and sautéing your onion. Once tender set aside to rest.
In a large mixing bowl, mash your black beans with a fork or potato masher until they're relatively smooth. Too chunky and you'll have a hard time forming burgers.
Add your seasonings, bread crumbs, and onions and begin to combine.
Add the flour a little at a time working everything together with a fork.
Once your ingredients are well combined, begin forming patties with your hands. This recipe should make 4 burger patties.
Don't overcook your burgers. Grilling can be a fickle business, but since there's no grease in bean burgers, you shouldn't have any problems with flare-ups. 4 minutes per side on mid-high heat (400ish) will be plenty for these little little guys. Sauce each side to your taste and allow that sauce to spend a moment on the grill.
For sides, I love grilled veggies. Slice some red peppers, zucchini or corn add a little oil with a touch of seasoning and give it some grill time. Add your favourite salad and you've got a feast. Need something a little more substantial? Toss some diced potatoes with a little oil, lemon juice, oregano, and lemon pepper, wrap it in foil and hit the grill - perfect bbq potatoes!
There you have it! Take those Meatless Mondays into the summer and impress your friends at your next backyard BBQ.
Eat well. Live well.