Black Bean Burger

Are you trying to cut down on red meat but still hit protein goals, or maybe you are a vegetarian who is sick of limited dining hall options? Well, then this recipe is for you! In high school, my family started doing a thing called “Meatless Monday” (for more information visit www.mondaycampaigns.org/meatless-monday). We found other sources of protein to eat on Mondays and quickly Monday meals became my favorites. These meatless burgers by Rachel Farnsworth from thestayathomechef.com are quick, filling, and inexpensive to make. They are easy to customize to your favorite flavors and can make a variety of different burger styles. Meal prepping is also an option by adjusting the recipe to make more for the freezer.

Cost Breakdown

Ingredient	Amount Needed	Unit Cost of Ingredient	Recipe Ingredient Cost
Large Red Onion	1/2	$0.91/ onion	$0.46
Whole Chipotle In Adobo Sauce	1-2	$1.63/ 7 oz can	$0.24
Garlic Cloves	4	$0.60/ bulb	$0.24
15 oz Can Black Beans	2 cans	$1.28/ can	$2.56
Plain Bread Crumbs	1 cup	$1.22/ 15 oz can	$0.65
Ground Cumin	1 1/2 tsp	$1/28/ 2.5 oz	$0.13
Salt	3/4 tsp	$3.12/ 26 oz	$0.13
Black Pepper	1/2 tsp	$3.12/ 3 oz	$0.09
Eggs	2	$5.97/ 12	$1.00
Buns	12	$1.46/ 8	$2.19
Ketchup	12 tsp	$2.97/ 20 oz	$0.01
Mustard		$2.54/ 20 oz	$0.01
Total Recipe Cost		$26.10	$7.71
Cost Per Serving		$2.18	$0.65

Recipe Making Process

Step 1:

Gather all your ingredients as seen in the image below. Once all ingredients are gathered, measure out what you need and chop the onion. Gathering and preparing all your ingredients is called mise en place and it will make your cooking process smooth and efficient. 

Image Disclaimer: The ingredients shown are equivalent to the recipe halved.

Chopping an onion can be a fairly easy process. Start by slicing off the top of the onion. Then, cut the onion in half lengthwise and remove the outer skin. Next, you will make horizontal cuts into the half onion. You can then start your vertical cuts. If you need more help on chopping an onion this video is a great resource! Cut until you reach the root of the onion and then set aside your chopped onion. The whole onion half can be used as a topping if desired. Now, roll up your sleeves cause it is time to cook! 

To start, use either a food processor or a knife and cutting board. If you are low on funds and don’t have access to a food processor, a knife will do the same thing. With a knife, you will take your chopped onion and mince it. Once the onion is minced, set it aside and do the same to your garlic, chipotle, and beans. Do not mince the beans completely, but rather leave them partially chopped. Leaving the beans partially chopped allows for an interest factor in the texture.

If you do have a food processor in your kitchen, the previous steps become more simple. Add the onion, garlic, and chipotle to the bowl. Pulse until the ingredients are minced. Once the ingredients are minced add in the beans and pulse until the beans are partially chopped. 

Step 2:

Once you are done chopping or pulsing the ingredients, place them in a large bowl. Add the bread crumbs, seasonings, and egg. Mix all ingredients together until they are well combined. To modify this recipe to be vegan, substitute 1 egg with 1 tablespoon of ground flax seed and 3 tablespoons of warm water. Let the flax seed mixture sit until it achieves a gel-like consistency. Add this to the burger mix.

Step 3-4:

Once you have a well combined mixture, take a cookie scoop, or ¼ cup measuring cup and portion out the mixture. You should get around 8-12 patties, but you can make them larger or smaller based on your needs. To cook your patties you can either bake, grill, or pan-cook (sauté) them. All methods are done in a similar manner, so use the method that you feel most comfortable with. For beginner cooks, baking will most likely be easiest. Preheat your oven to 400 degrees F and bake the patties for 5 minutes on each side.

If you desire to grill your burgers, place the burgers down and cook for 5 minutes on each side. This method of cooking adds a different flavor. If you desire to pan-cook or sauté your burgers, warm a lightly oiled pan to medium-high heat. Once again, cook the burgers for 5 minutes on each side. This method provides a nice flavor and the oil helps caramelize the outside of the burgers.

Step 5:

When the burgers are cooked, serve immediately on a bun with your favorite ingredients. This is where you can substitute based on your budget. If it is summertime and the produce is inexpensive, use what you like most. If it is winter and there is less fresh produce, using cheaper produce like bell peppers, avocados, and cucumbers are affordable options. You can also find a cheaper green option like coleslaw mix, which tends to stay under $2 in the winter. In our video the following toppings were used: tomato, lettuce, pickles, sautéed onions, ketchup, mustard, and a lightly toasted bun.

Meal Prep:

This recipe is meal prep friendly. Start by freezing uncooked patties on a parchment paper-lined cookie sheet for 4-6 hours or until frozen solid. They can then be moved to an airtight container or resealable bag. These burgers will last for 2-3 months. When ready to eat, thaw them overnight in the refrigerator or in the microwave (immediate use after this option). Follow the cooking instructions for the desired method and you are ready to enjoy your no-stress burger.

Tips:

The eggs or flax seed mixture are binding agents for the burgers. To keep your burgers together, ensuring the presence of the eggs or flax seed mixture is critical. Having your ingredients minced also contributes to better binding of ingredients. Making sure oil is in the pan or on the grill when sautéing or grilling will also help keep the burgers together. This will also aid in preventing the burger from sticking to the cooking surface and tearing.

Too hot? That is okay because the spice level can be easily changed. The chipotle peppers are optional and can be omitted if this is the case. These burgers give you the freedom to customize your burger to your taste preferences. If you want jalapeños in there, great! If not, great! This recipe provides opportunities to get creative in your culinary skills. Good luck and enjoy!

Nutrient Content:

Nutrient	Amount
Carbohydrates	29g
Protein	10g
Fat	2g
Cholesterol	40mg
Sodium	291mg
Potassium	379mg
Fiber	8g
Sugar	1g
Vitamin A	75 IU
Vitamin C	1.4mg
Calcium	51mg
Iron	2.7mg