You’ve probably heard of the terms “junk food” and “fast food.” Although these words are often used interchangeably, they are not the same thing. Junk foods are processed foods that are high in calories, saturated fat, salt and sugar. On the other hand, fast foods means foods that are prepared in a short amount of time.
It is important to watch out for high amounts of saturated fat, sugar and salt in your meals because they are linked with cardiovascular diseases like obesity, diabetes, hypertension, and heart attack. In this week’s post, we’ll put a healthy spin on a favorite fast food, the burger.
Instead of a beef patty, try this delicious and quick black-bean patty for dinner or over a barbeque. It can be served in a bun with tomato slices, lettuce, and red onions.
Black Bean Burger
Adapted from Love & Lemons
Prep: ~30 mins
Serving: 1 burger
Ingredients:
- 3 cups cooked black beans, drained and rinsed*
- ⅓ cup grated yellow onion, (about 1/2 medium)
- 2 garlic cloves, minced
- 1 tablespoon balsamic vinegar
- 1 teaspoon cumin
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- 1 egg
- 1 cup bread crumbs
- Extra virgin oil for brushing
- Cooking spray, if grilling
- Desired fixings, for serving
*You can use canned beans as well. Refer to our post on cooking with canned foods.
Instructions:
- In a large bowl, combine the beans, onion, garlic, balsamic, cumin, salt, and pepper. Use a potato masher to mash until the mixture holds together but still has some visible chunks of black beans. Add the egg and use a spatula to fold until combined. Then, fold in the panko.
- Use your hands to form the mixture into 6 patties. The mixture should be cohesive and a little wet. If it’s too wet to handle, chill in the refrigerator for 20 minutes to firm up or mash your beans a little bit more.
- Heat a cast-iron skillet over medium heat. Brush with a little oil and cook the burgers for about 5 minutes per side, until charred on both sides, turning the heat down as necessary. The exact timing will depend on the heat of your stove and cookware.
- Alternatively, preheat an outdoor grill or skillet to 400°F. Lightly brush the patties with olive oil, spray the grill or skillet, and cook for 8 minutes on the first side and 4 minutes on the second side.
- Serve with hamburger buns and desired fixings.
What are some of your favorite fast foods that you’d like to put a healthy spin on? Leave a comment below.
Author: Cecilia Msogoya
