IMG_7508

Store-bought black bean burgers can often have sugar and flour in them, so I’ve been making them from scratch. If you don’t want to make black bean burgers from scratch, here are a few BLE-friendly brands of Black Bean Burgers that I’ve found: (Use your judgement, some contain a little bit of sugar or flour at the end of the ingredients list)

The advantage to making your own is you get the peace of mind that the ratios and portions are absolutely BLE-perfect!

If you want to try making your own, here’s an easy recipe I’ve been using lately. I’ve found that they work best when pan fried with a tiny bit of oil versus baked. If you bake them, they take a long time (45 minutes to an hour) and dry out more, but it can be done.

If you want to continue experimenting with veggie burgers, I’ve found this to be a really good general veggie burger formula.

Black Bean Burgers w/ Mango Salsa & Guacamole

  • Servings: Makes 1 Serving
  • Print

Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein
  • 1 Fat
  • 1 Fruit
  • 1 Grain (optional)

Ingredients

Veggies*

  • 4 oz bell peppers and onions, minced (for the black bean burgers)
  • 5 oz red peppers and red onion (for mango salsa), diced
  • 1/2 of a jalapeño pepper, seeds discarded (optional if you don’t like the heat)
  • Use salad greens to meet veggie quota, or throw in some raw veggies on the side.

Protein*
Black Bean Burger:

  • 3 oz canned black beans, drained and rinsed (1/2 protein serving)
  • 1 oz cashews, walnuts, or almond meal (1/2 protein serving)
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 2 garlic cloves
  • A dash of salt and pepper

Fat*

  • 2 oz sliced avocado OR
  • 1 serving of Quick and Easy Guacamole
    • 2 oz avocado
    • 1 spoonful of your favorite salsa
    • 1/2 of a lime, juiced (or more to taste)
    • Half of a clove of garlic, minced
    • A big pinch of salt
    • 1 tbsp chopped fresh cilantro (or more to taste)

Fruit*

  • 1 serving of Mango & Pineapple Salsa
    • 6 oz mango and/or pineapple, diced
    • 2 oz diced red onion and red pepper (already counted in the veggies above)
    • 1/2 of a jalapeño pepper, seeds discarded (optional if you don’t like the heat)
    • 1/2 of a lime, juiced
    • Pinch of salt
    • Handful of chopped cilantro

*These measurements comply with the Bright Line Eating female weight loss food plan. Adjust quantities as needed for your own individual food plan.

Maintenance Modifications

  • Grain Additions: Serve over 4 oz cooked rice
  • Alternatively, try adding cooked grain or dry oats into the veggie burger and experiment with the texture.

Directions

  1. In a food processor, process the cashews until they are a coarse nut meal.
  2. Add the 4 oz of coarsely chopped onion, garlic, and red pepper and pulse again.
  3. Add the drained beans and spices and process until the mixture is combined, but still fairly chunky.
  4. Form into desired sized patties and fry them in a little oil in a skillet over medium-low heat. Let them cook for a while before trying to flip them.
  5. Serve over salad greens or rice (if on maintenance), with the mango salsa and cilantro.

IMG_7502

IMG_7501

Advertisements