Special treat for Fathers-day
Ingredients:
2 cans black beans, drained, rinsed, and pattered dry
1 table spoon extra virgin olive oil
¾ cup finely chopped bell pepper (1/2 of a pepper)
1 cup finely chopped red union
3 garlic cloves, minced (about 1 tablespoon)
½ cup of roasted beetroot
1 ½ teaspoons ground cumin
1 teaspoon chili powder
½ teaspoon garlic powder
¼ teaspoon smoked paprika
½ cup bread crumbs or oat flour
½ cup feta cheese (skip if vegan)
2 large eggs (see note for vegan substitution)
1 Tablespoon Worcestershire sauce (see not for vegan & vegetarian)
2 tablespoon tomato sauce, mayo or a BBQ sauce
Pinch salt and pepper for taste
1. Preheat oven to 180C. Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.
2. Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gentle blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, eggs, roasted Beetroot, Worcestershire, Tomato sauce, salt & pepper) Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.
3. Form into patties – about 1/3 cup of mixture in each
4. To bake: Place patties on a parchment paper lined baking sheet and bake at 180C for 10 minutes on each side, 20 minutes total.
5. As another option you can also grill the patties. Place them on a greased aluminum foil and grill 8 minutes on each side. Heat temperature is personal preference as all grills differ. Generally, black bean burgers should grill on medium high heat about 180 -200C
6. Serve with your favorite toppings. Store leftovers in the refrigerator for up to 5 days.
Notes:
1. Freezing instruction: cooked or uncooked burgers freeze wonderfully for up to 3 months. Stack between parchment paper in a freezer container or zipped top bag. Thaw in the refrigerator and reheat to your liking.
2. Vegan & Vegetarian: Worcestershire sauce is not vegan or vegetarian. For vegetarian burgers, leave it out or replace with your favorite vegetarian condiment such as BBQ sauce. For vegan burgers, make the following 3 changes- (1) leave out the Worcestershire sauce or replace with your favourite vegan condiment such as BBQ sauce, (2) leave out the cheese, and (3) replace the eggs with 1/3 cup mashed sweet potato.