Refried Black Bean Burgers

Refried Black Bean Burgers Recipe - Vegetarian Food from Mexico

Region / culture: Mexico | Preparation time: 30 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Refried Black Bean Burgers are a delicious and nutritious alternative to traditional beef burgers. Packed with protein and fiber, these burgers are a great option for vegetarians and meat-lovers alike. The combination of black beans, vegetables, and seasonings creates a flavorful and satisfying meal that is perfect for lunch or dinner.

History

The origins of Refried Black Bean Burgers can be traced back to traditional Mexican cuisine, where refried beans are a staple ingredient. By incorporating black beans into a burger patty, this recipe puts a modern twist on a classic dish. The addition of vegetables and seasonings adds depth of flavor and texture, making these burgers a popular choice for those looking for a healthy and delicious meal.

Ingredients

1 can (16 oz or 454 g) of unseasoned black beans
1 egg
0.5 cup of dried breadcrumbs
1 tbsp of ground flax seed or wheat germ
0.5 tsp of garlic powder
0.5 tsp of dried oregano
0.25 tsp of ground cumin
black pepper to taste
0.5 tsp of apple cider vinegar
1 tbsp of olive oil
1 medium onion, finely chopped
0.5 medium green bell pepper, finely chopped
0.5 medium red bell pepper, finely chopped
1 jalapeno pepper, optional, seeded and minced (only for chili pepper fans)
0.25 cup of dry white cooking wine
cornmeal for coating
cooking spray

How to prepare

Place the beans with their juices in a large bowl. Mash with a fork or potato masher until at least half of the beans are well mashed (do not mash completely, and do not use a food processor).
Add the egg, bread crumbs, flax or wheat germ, seasonings, and vinegar. Mix well.
Place the mixture in the refrigerator for at least 20 minutes to chill and set up.
Heat the olive oil in a non-stick pan. Add the finely chopped onion and bell peppers. Sauté, stirring frequently, until they start to brown.
If using jalapeno or other hot pepper, add it now and sauté for another minute.
Add the white wine and simmer until the liquid is reduced to nothing.
Add the sautéed veggies to the seasoned black bean mixture. Stir to combine and chill for another ten to fifteen minutes.
When ready to serve, heat a large skillet over medium heat and spray well with cooking spray.
Take a spoonful of the bean mixture about the size of a golf ball and drop it into the cornmeal. Turn gently to coat, then press to flatten slightly. Turn over and flatten some more. Pick it out of the cornmeal and finish flattening it to a hamburger shape.
Place the flattened mixture in the skillet. Cook until the burgers are starting to set. Spray the tops with cooking spray and flip them over. Cook until they start to brown.
Spray the tops lightly, turn again, and cook until that side starts to brown.
Serve promptly while hot, topped with salsa (tomato or avocado), chili sauce, or sour cream. Alternatively, put the burger in a bun with non-fat cheese, a thick slice of tomato, and a wad of lettuce.

Variations

Add diced jalapenos or hot sauce for a spicy kick.
Mix in grated cheese for added flavor and richness.
Substitute different beans, such as pinto or kidney beans, for a variation on the recipe.

Cooking Tips & Tricks

Be sure to mash the black beans well, but not completely, to create a textured patty.

- Chilling the mixture in the refrigerator helps the flavors to meld together and makes it easier to form the patties.

- Coating the patties in cornmeal before cooking adds a crispy exterior and helps to hold the burgers together.

- Cooking the burgers in a non-stick skillet with cooking spray helps to achieve a golden brown crust without excess oil.

Serving Suggestions

Serve the Refried Black Bean Burgers on a bun with your favorite toppings, such as salsa, avocado, or sour cream. Alternatively, enjoy them on their own with a side salad or roasted vegetables for a complete meal.

Cooking Techniques

Mash the black beans with a fork or potato masher to create a textured patty.

- Sauté the vegetables until they are browned and caramelized for added flavor.

- Coat the patties in cornmeal before cooking to create a crispy exterior.

Ingredient Substitutions

Use gluten-free breadcrumbs or almond flour for a gluten-free version of the recipe.

- Substitute flaxseed meal for the wheat germ for added omega-3 fatty acids.

- Replace the egg with a flax egg or chia egg for a vegan-friendly option.

Make Ahead Tips

The black bean mixture can be prepared in advance and stored in the refrigerator for up to 24 hours before cooking. Form the patties just before cooking for the best results.

Presentation Ideas

Serve the Refried Black Bean Burgers on a platter with a variety of toppings and condiments for a build-your-own burger bar. Garnish with fresh herbs or microgreens for a pop of color.

Pairing Recommendations

Pair the Refried Black Bean Burgers with a side of sweet potato fries, coleslaw, or grilled vegetables for a complete meal. Serve with a refreshing beverage, such as iced tea or a fruit-infused water.

Storage and Reheating Instructions

Store any leftover Refried Black Bean Burgers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat until warmed through, or in the microwave for a quick and easy meal.

Nutrition Information

Calories per serving

Each serving of Refried Black Bean Burgers contains approximately 200 calories. This makes them a satisfying and nutritious meal option for those looking to maintain a healthy diet.

Carbohydrates

Each serving of Refried Black Bean Burgers contains approximately 25 grams of carbohydrates. The majority of these carbohydrates come from the black beans and breadcrumbs used in the recipe.

Fats

Each serving of Refried Black Bean Burgers contains approximately 5 grams of fat. The fat content primarily comes from the olive oil used for sautéing the vegetables and cooking the burgers.

Proteins

Each serving of Refried Black Bean Burgers contains approximately 8 grams of protein. The protein content comes from the black beans, egg, and wheat germ used in the recipe.

Vitamins and minerals

Refried Black Bean Burgers are a good source of vitamins and minerals, including iron, potassium, and vitamin C. The black beans provide iron and potassium, while the vegetables add vitamin C and other essential nutrients.

Alergens

This recipe contains wheat (breadcrumbs) and eggs, which may be allergens for some individuals. It is important to check for any food allergies before preparing and consuming this dish.

Summary

Refried Black Bean Burgers are a nutritious and delicious meal option that is high in protein and fiber. With a balanced combination of carbohydrates, fats, and proteins, these burgers are a satisfying and healthy choice for vegetarians and meat-lovers alike.

Summary

Refried Black Bean Burgers are a flavorful and nutritious alternative to traditional beef burgers. Packed with protein, fiber, and essential nutrients, these burgers are a satisfying and healthy meal option for vegetarians and meat-lovers alike. With a balanced combination of carbohydrates, fats, and proteins, these burgers are a delicious choice for lunch or dinner. Enjoy them on a bun with your favorite toppings, or on their own with a side salad or roasted vegetables for a complete meal.

How did I get this recipe?

The first time I saw this recipe, I knew it was something I had to try. It was a sunny day in the bustling streets of Mexico City, and I stumbled upon a small food cart selling these delicious-looking Refried Black Bean Burgers. The aroma of spices and herbs filled the air, drawing me in with its tantalizing scent.

I watched as the street vendor expertly crafted the burgers, mashing black beans with a medley of spices and seasonings. He then formed them into patties and fried them until golden and crispy. The smell was intoxicating, and I couldn't resist ordering one for myself.

As I took my first bite, I was blown away by the explosion of flavors in my mouth. The creamy black beans, the kick of spices, the crunch of the crispy exterior – it was a symphony of tastes and textures that left me craving more. I knew right then and there that I had to learn how to make these burgers for myself.

I approached the street vendor and asked him if he would be willing to share his recipe with me. He smiled warmly and nodded, happy to pass on his knowledge to a curious cook like myself. He showed me the ingredients he used – black beans, garlic, onions, cumin, coriander, and a touch of chili powder – and walked me through the cooking process step by step.

I diligently took notes, trying to commit every detail to memory. I asked questions, sought clarification, and soaked up every bit of wisdom the street vendor had to offer. By the time I left his food cart, I felt confident that I could recreate his Refried Black Bean Burgers in my own kitchen.

When I returned home, I wasted no time in getting to work. I gathered all the necessary ingredients and set to work mashing the black beans with a hint of garlic and onions. I seasoned the mixture with cumin, coriander, and a pinch of chili powder, just like the street vendor had shown me.

I formed the mixture into patties and carefully fried them until they were crispy and golden brown. The smell that wafted through my kitchen was just as intoxicating as the one I had experienced in Mexico City. I couldn't wait to taste the fruits of my labor.

As I took my first bite of my homemade Refried Black Bean Burger, I closed my eyes and savored the flavors dancing on my tongue. It was just as delicious as I remembered – perhaps even better, knowing that I had made it with my own two hands.

I shared the burgers with my family, who devoured them with gusto. They praised my cooking skills and asked for the recipe, eager to try making the burgers themselves. I was thrilled to pass on the knowledge I had gained from the street vendor in Mexico City, knowing that his recipe would now live on in the kitchens of my loved ones.

Over the years, I have continued to make Refried Black Bean Burgers for my family and friends, delighting in the smiles and satisfied bellies that they bring. Each time I cook them, I am transported back to that sunny day in Mexico City, where my culinary journey began.

I am grateful to the street vendor who shared his recipe with me, sparking a passion for cooking that has only grown stronger with time. I may have learned this recipe from a stranger in a far-off land, but it has become a beloved staple in my own kitchen – a reminder of the power of food to bring people together and create lasting memories.

And so, I will continue to make these Refried Black Bean Burgers for years to come, sharing the love and warmth of my kitchen with all who enter. It is a recipe that holds a special place in my heart, a reminder of the magic that can happen when we open ourselves up to new experiences and flavors.