These are a mixture of veggie burgers and black bean burgers. I like to sneak veggies in everywhere I can and with kids you need to try extra hard to be sneaky. I just love these and they taste better than any store bought burger you can buy. Plus my whole family really likes the flavor and having the whole family like something is a great thing. The great thing about making your own burger is you can make a baseline mixture then as you pull out a handful to roll a burger you can add more spice where desired.
- Black beans have as much flavonoids as red grapes or red wine without the hangover!
- Broccoli sprouts are even better for you than broccoli containing up to 20 times more disease fighting compounds and have been show to either kill cancer or prevent it from further growth so eat up!
- A Tomato contain approximately 40% of your daily value of vitamin C.
- Click here to read more food facts
These burgers are very hearty and filling and could be enjoyed with some Fat Free and Fabulous French Fries. They are gluten and sou free without the bun.
Black Bean Veggie Burgers
1 can of black beans, drained and rinsed
3 green onions, chopped
1/2 carrot, shredded
1/2 green pepper, chopped finely
1 stalk of celery, chopped finely
1/2 teaspoon cumin (more if desired-I like more but the kids don’t)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon sea salt
Couple of sprinkles of Cayenne pepper (this is the kid friendly amount add more if you want)
1/4-1/2 cup of chopped whole oats (as a binder-plus adds even more good fiber)
Cook your vegetables in a little water until softened.
Mash beans and add the cooked vegetables, spices and chopped oats. Add the least amount of oats and work your way up until you have a burger that holds together. Too much will make them crumbly and dry so be careful.
Roll into 6 even balls (adding more spices to each one if desired), spray a large skillet with non fat spray. Flatten balls in your hand until they are a little less than a 1/2 inch thick and cook on medium heat. When you flip the burger to the second side press down slightly with your spatula to ensure even cooking.
Put on a bun with your desired condiments and toppings then ENJOY!