Recipe Box: Homemade Veggie Burgers

It's been a while since we've shared a good recipe to pair with one of our Garden Lites dishes. Today, I've found a great homemade veggie burger recipe that, when topped with feta cheese and paired with our Spinach Souffle, is a delicious combination of health and flavors!

I chose this dish because I live with a vegetarian. It has been a challenge to adjust my cooking style, but just like all challenges, all it took was some mental adjusting. You can find protein in more than just chicken. This Black Bean Veggie Burger has 11.2g of protein per serving! Combine with the 9g in the Spinach Souffle and you've got yourself 40% of the average 50g of protein recommended per day. (USDA Charts)

Today's recipe is from Allrecipes.com which I use often when looking for different healthy homecooked meal ideas. (Photo courtesy of Allrecipes.com cook Baskerville_gal)

[Get Real Note: Be sure to swap out healthier ingredients when necessary. Low sodium beans would cut back a lot of the sodium in the recipe. Simple exchanges can help big changes in the long run!]

Homemade Black Bean Veggie Burgers

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce or hot sauce
1/2 cup bread crumbs


1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Yields: 4 Patties

Nutritional Information
Homemade Black Bean Veggie Burgers
Servings Per Recipe: 4

Amount Per Serving
Calories: 198
Total Fat: 3g
Cholesterol: 53mg
Sodium: 607mg
Total Carbs: 33.1g
Dietary Fiber: 9.8g
Protein: 11.2g

Powered by: ESHA Nutrient Database