PULSÍTOS does Black Bean Burgers
We're off to Latin America today to try our hand at Black Bean Burgers. You may have already enjoyed black beans (a.k.a turtle beans) as part of your burrito, but instead of them being an optional extra here, they are the stars of the show!
Black beans are super popular in Latin America as well as the South of the US - especially in Creole and Cajun cuisine in south Louisiana.
The iron, phosphorus, magnesium, calcium, copper and manganese in black beans all contribute to strong bones. Couple this with the high fibre count and you'll be a strong, regular fan of these little black gems in no time!
But...what to do with them, beyond the burrito? Here's our suggestion for a delicious, easy, mid-week dinner. Here we go!
Lift Your Mood With Food!
Black Bean Burgers and Sweet Potato Fries
For this recipe, you will need:
(Makes 4 patties, total time 35 mins - inc making the fries but you could make the patties ahead of time and keep in the fridge)
- 400g Can/Jar of Black Beans: drained and dried
- 1/2 Red onion: finely chopped
- 1/2 Red pepper: finely chopped
- 2 Garlic cloves: minced
- 1 Teaspoons of sweet paprika (can use smoked paprika too)
- 1/2 Teaspoon of cayenne pepper
- 160g of Bread crumbs
- 1 Egg: beaten
- 1 Large sweet potato
- 1 Tablespoon of dried rosemary
- 1 Tablespoon of oil (sunflower or olive is fine - just not extra virgin olive)
To make the fries, you will need to:
1. Pre-heat the oven to 180 degrees.
2. Wash and cut the sweet potato into long slender fries (like they do at the fast food restaurants).
3. Place the fries in a bowl or on a baking sheet and pour over the oil and rosemary.
4. Give them a shake, rattle and roll to coat each fry in oil and rosemary (or as best you can get it).
5. Whack them in the oven for 30 - 35 mins - middle shelf of the oven. CHECK AFTER 20 MINS to avoid burining.
To make the burgers, you will need to:
1. Open the tin of black beans, drain and dry using a sieve over the sink (try to get these as dry as possible, so perhaps dab with a piece of kitchen roll too).
2. Whilst the beans are drying, add the onion, pepper, garlic and spices to a food processor.
2. Whizz it all up for about 1 minute (you want a to aim for a consistency similar to a tomato salsa that you'd dip your nachos into).
3. Remove the beans from the sieve (or colander) and place in a large bowl.
4. Into the empty sieve, add the tomato, red pepper salsa. Some of it will drip through, that's ok. The aim is to take the excess liquid out of it so that it's easier to bind and make the patties.
5. Take a fork and start to mush the black beans up in the bowl.
6. Once the black beans have been broken up, add the salsa and combine.
7. Then add the breadcrumbs and the egg.
8. Mix then make into patties (we made 4).
You can then either fry the burgers in a small amount of oil, or roast them in the oven.
If frying, fry for a few minutes each side to simply warm up or 10 minutes either side in the oven.