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December 15, 2017
Lemon Poppyseed Granola
July 27, 2017
Healthy Thanksgiving Sides: Goat Cheese Smashed Butternut Squash
November 20, 2015
Meatless Monday: Black Bean Burgers
September 28, 2015
Think Outside the Salad Box
August 14, 2015
Vegetable Salads Beat the Heat
June 26, 2015
Mason Jar Salads
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Sweet Potato Quinoa Bowl
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Jessica L. O'Neal
Last week’s vegetarian class at Southern Season sold out once again! This is one
of my favorite classes to teach. We make 4 dishes that are vegetarian or vegan
and that all have at least 15 grams of protein per serving. These black bean
burgers are 15 grams each so once you pair them with a whole grain bun, you’ve
got 21 delicious grams of protein.
Protein requirements vary according to body weight and activity level, but in
general, I tend to feel better if I focus on eating healthy sources of protein from
whole foods. Shakes, bars and other supplements tend to leave me feeling
hungry a short while later.
Black beans are a great source of protein with lots of fiber and no additives.
These black bean burgers were inspired by my friend & excellent nutritionist,
Rebecca Scritchfield. One of our mutual clients needed high protein but low
calories and these burgers stayed in rotation the whole year I cooked for her.
The best part is that they can easily be frozen. Just wrap them individually in foil and then place in a freezer-safe ziploc baggie. Defrost overnight in the fridge and just heat them in the oven.
That way you can have Meatless Monday any day of the week.
Black Bean Cheddar Veggie Burgers
Makes 6 burgers or 12 sliders
½ cup chopped onion
3 garlic cloves, grated
1 can black beans, drained and rinsed
½ cup whole wheat breadcrumbs
¼ cup whole wheat flour
1 tablespoon lemon juice
½ cup chopped roasted beets**
½ cup cooked sweet potato
4 ounces white cheddar, grated
4 whole wheat buns, toasted
1. Heat 1 tablespoon of oil in a wide skillet over medium heat.
2. Add the onion and cook until caramelized and softened.
3. Add the garlic and cook 1 minute more.
4. Add the onions to the food processor along with the beans, breadcrumbs, flour, parsley and lemon juice.
5. Season with salt and pepper and pulse to combine.
6. Place the mixture in a mixing bowl and add the cooked sweet potato, beets and cheddar.
7. Divide the mixture until 6 or 12 portions. Form each portion into a ball and flatten into a burger shape.
8. Heat a wide saute pan over medium heat. Add enough oil to lightly coat the pan. Add the burgers and cook on each side until browned and crispy.
9. Toss the arugula with balsamic vinegar, salt and pepper.
10. Serve the burger on the bun topped with the arugula.
** Don't feel like roasting your own beets? Lots of stores now carry pre-roasted beets, packaged in the produce section. I recommend Love Beets.
Personal chef Charleston
black bean burger
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