Scrumptious Tex-Mex Black Bean Burgers
Say good bye to store bought vegan patties. Tex-Mex Black Bean Burgers are quick, delicious and kid-approved. Vegan “burgers” that are so good even the meat lovers will adore them!
As my husband and I pursue our vegan experiment, one of the things that has really surprised us is just how easy it is to make a wide variety of foods that even the kids genuinely enjoy. These foods are also much easier to make than you may imagine. If I can do it, hobbling about and learning to walk again, anyone can!
Although we’ve had a pretty unusual summer — overcast and cool — it still isn’t summer if you can’t use the grill. So, it’s important to have a few economical recipes in your arsenal that are grill friendly and easy to eat around the pool.
If you’re anything like me, you may harbour a deep-seated fear of bean burgers. I know I always imagined a stodgy, tasteless mess. Hence, one of the pleasant surprises has been just how fantastic, delicious, and satisfying a really terrific bean burger can be! I hope that — vegan or not — you’ll give this delicious recipe a try.
Black Beans, a nutritional powerhouse
If you’re experimenting with a vegan diet this month, you’re probably concerned about your protein consumption. Never fear! One of the best kept secrets of a vegan diet is that vegetables actually provide more than enough protein to keep you healthy and strong. However, it is important to vary your sources of plant protein so that your body gets all of its essential amino acids.
Black beans are an important part of this picture because they’re high in protein, clocking in at 7.62 grams per half cup. In addition they’re a wonderful source of dietary fibre, which keeps you feeling full, and can support healthy weight loss. The fibre in black beans also helps to keep your heart healthy by reducing LDL (bad) cholesterol levels.
As if this weren’t reason enough to work black beans into your weekly menus, the magnesium (60 g per half cup) in black beans plays a role in hundreds of enzymatic reactions in your body — including metabolism. Combined with calcium (23 mg per half cup), the magnesium in black beans also plays an important role in maintaining healthy bones.
In addition, black beans contain a whopping 305 mg of potassium per half cup. Potassium can help improve your blood pressure and keep cramps at bay.
For a nutritional powerhouse, black beans are also super economical. So, they’re a terrific way to manage both your health and your family’s budget.
About this recipe
These Tex-Mex black bean burgers are so tasty you’ll inevitably find yourself incorporating them into your regular menu rotation. It’s very easy to do. However, the suggestions below will make it even simpler to get great results every time.
Scaling up to freeze
This tasty Tex Mex black bean burger recipe can easily be scaled up to feed a crowd or to get ahead on your weeknight cooking. If you plan on multiplying and freezing the recipe, you will want to freeze the cooked patties in one layer. To reheat them, simply allow the burgers to thaw to room temperature. Then, warm them in a well-oiled skillet (I prefer nonstick or seasoned cast iron) for about 3 minutes per side.
Shaping the patties
The bean mixture thickens up as it sits, because the rolled oats absorb excess moisture and bind the burgers. So, for easiest handling, cooking, and eating, I recommend preparing the patty mixture at least an hour before cooking and up to a day ahead.
Keep a bowl of water nearby as you shape the patties. You will find that keeping your hands wet will make the process easier and keep the beans from sticking all over your hands.
I hope your family enjoys these delicious Tex-Mex black bean burgers every bit as much as mine does. Bon appétit!