Even though I haven’t been as disciplined about this 28-day challenge as I’d like to be (I mean, we just had cheese grits with dinner tonight), I have managed to break out of my comfort zone in many areas, and I’ve convinced my husband to do the same in many instances.
Take Sunday night, for example. The Super Bowl. One of the biggest junk food events we have in America.
I wanted to make something fun and flavorful for us to munch on while we watched the commercials, (oh, is there a sporting event that was also happening between the commercials? I’m not really sure) but I also wanted it to be healthy. I considered a vegetarian chili, but I wasn’t really in the mood for chili. I thought about turkey burgers, but we’d just had turkey a couple of days ago in pasta.
I decided instead to do black bean sliders, adapting this recipe I found on the Whole Foods website. I wanted mine to have a little bit of a southwest flavor, so I added some cumin and diced tomatoes with chillies to the mix. I also sauteed some onions and red bell pepper to top them and mashed some avocado with lemon juice and pinch of salt to spread on the homemade whole-wheat
buns. What resulted was a delicious, hearty “burger” that was full of flavor. My husband and youngest son loved them. The five-year-old ate his, but only after much consternation and complaining. He’s just funny about beans (my husband has even tried to convince him that beans, beans they’re good for the heart…..). I’ve eaten them as leftovers for two days now, and still haven’t gotten tired of them. I definitely recommend this recipe, even if you like a good beef burger. These are a really nice alternative.
Black Bean Sliders
prep time: 2-4 hours (for soaking beans)
cook time: 45 minutes – 1 hour (for cooking beans and burgers)
yield: 12 slider-sized patties, or 6 burger-sized patties
1 cup dried black beans, soaked for at least 2 hours
1/2 cup dried lentils, soaked for at least 2 hours
1/2 yellow onion, diced
1/2 cup quinoa
1 teaspoon cumin
1/2 teaspoon garlic powder
salt and pepper to taste
1/4 cup canned diced tomatoes and green chillies, drained
- Begin by placing black beans, lentils and diced onion in a large pot and covering with water by one inch. Cook over medium heat until beans are cooked through. Add the quinoa and cook another 15 minutes, or until quinoa is done. Drain the mixture in a collander. Allow to cool.
- Place cooled bean mixture in a bowl and mash with the back of a fork until most of the black beans and lentils have been mashed.
- Add the cumin, garlic powder and salt and pepper to taste.
- Add the beaten egg, and stir thoroughly to combine (use your hands if you have to).
- At this point, you can make patties and cook as is. I did a few without the tomatoes and chillies for the kids, and then a few with. Just stir the tomatoes and chillies through to combine.
- Form small patties – just big enough to cover the palm of your hand.
- Heat an iron skillet over medium heat and spray with cooking spray.
- Cook the patties on the first side until brown (about five minutes), then flip over and cook on the second side until brown.
- Serve on whole-wheat buns with guacamole, sauteed fajita vegetables, cheese, sour cream salsa, or whatever toppings you like.
For a printable version of this recipe, click here