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Make Your Own Veggie Burgers



Homemade black bean burger

Article author photo. Holly Larson, MS, RDThis featured post is by Holly Larson, MS, RD. You can follow this blogger @HollyLarsonRD.

My sister has been raving about this burger recipe and she and her boyfriend — neither of whom are vegetarian — make it often. It is filling and satisfying. I made is for a few friends and it got rave reviews. The original recipe is adapted from Eat Live Run but I tweaked it to make it my own.


Black Bean and Corn Super Veggie Burgers

Recipe by Holly Larson, MS, RD

Makes 8-10 burgers

Ingredients
2 cans black beans, drained and rinsed
2 Tbsp. ground flax seeds mixed with 6 tablespoons water (or substitute two whole eggs)
1 jalapeno, seeded and roughly chopped
1 small onion, roughly chopped
1 tablespoon tomato paste
½ cup breadcrumbs (or substitute ½ cup cooked rice for gluten-free option)
2 tsp. cumin
1 tsp. salt
½ cup corn (fresh or frozen and defrosted)
Avocado, cheddar cheese and barbecue sauce, for topping
Olive oil (or canola oil)  for frying burgers

Directions

  1. Place jalapeno and onion in a food processor or high speed blender and mince finely.
  2. Add one can of beans to the jalapeno/garlic mixture and pulse to combine. Add cumin and salt and pulse until mixture resembles chunky black bean dip.
  3. In a large bowl, mix together the ground flax and water. Let sit for five minutes.
  4. To the large bowl, add the mixture from the food processor and stir in the bread crumbs, tomato paste, corn and remaining black beans.
  5. Heat a little olive oil in a skillet on medium high heat. Form black bean mixture into patties and fry for about 4 minutes per side, until golden and crusty brown.
  6. Serve burgers with avocado slices, cheddar and barbecue sauce.


Photo: Holly Larson, RD

Holly Larson, RD, is a registered dietitian in Oxford, OH. Read her blog and follow her on Facebook and Twitter.

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