Becky, one of the registered dietitians at Balanced Nutrition, followed a vegetarian lifestyle for about 10 years. Though she is no longer vegetarian she does follow a mostly plant-based lifestyle and enjoys incorporating more plant-based proteins into her and her family's meals.
One of her favorite dishes to make is her famous Black Bean Burgers. A hefty amount of black beans are the power protein in this dish, and along with the spices and herbs gift this dish with a southwestern theme. The Greek yogurt act as the binder in Becky's Black Bean Burger, as well as provides a tangy flavor profile.
These black bean burgers make a quick weeknight dinner. Your family will enjoy the southwest flavor whether you choose to light up the grill or cook them inside. We love topping these burgers with sliced avocado. Consider doubling the recipe and freezing individual burgers for future meals!
2 (14-oz) cans of black beans, drained and rinsed
3 tbsp plain Greek yogurt
1/3 cup plain dry breadcrumbs (can use whole wheat)
2 tsp cumin
1 tsp oregano
1/4 tsp cayenne pepper
1/4 tsp smoked paprika
pinch of salt
1/4 cup fresh cilantro, finely chopped
4 whole wheat hamburger buns
Toppings: lettuce, onion, tomato, avocado, sharp cheddar, salsa/pico de gallo
Pulse 1 can of black beans in food processor with yogurt, bread crumbs, cumin, oregano, cayenne, smoked paprika, and salt until a course puree forms. Transfer to a bowl and stir in second can of black beans, cilantro. Add a squeeze or two of lime juice. Mixture should hold together well.
Form into four patties and refrigerate or freeze until ready to use.
Preheat outdoor grill or indoor grill pan to medium-high heat. Coat the grill with cooking spray before placing the burgers on it. Cook until outsides are crisp and lightly browned.
Place cheese on burgers several minutes before they are done to melt. Place each burger on a bun and top with desired toppings.