My Montana sister introduced me to bean burgers a couple of years ago. I’m not sure if I had ever had one before. Living in Texas, I originally thought that this was blasphemous! Beans instead of Beef???
If you think like I did, check out my Slider Queen Slider recipe and stay true to your beefy desires.
A New Experience
The burgers that she introduced me to were from Morning Star and from the black bean family.
These burgers are so good that even Sam likes them. He doesn’t just like them. He asks for them. We are hooked.
If you have a Costco or Sam’s card, I highly recommend swinging by the frozen foods section to pick up a gigantic box or two!!!
DIY Bean Burgers
I was flipping through my Eat to Live Cookbook by Dr. Joel Fuhrman and noticed several bean burger recipes. So, I thought, why not? How hard could it be to make them myself? As it turns out, it’s not that hard at all. Here is what you need:
raw sunflower seeds
pinto (or kidney) beans, drained and rinsed
old-fashioned rolled oats (or wheat germ)
chili powder (or any kind of spicy seasoning)
Plus, some olive oil on a baking sheet
Food Processor OR potato masher for mixing all ingredients together (seeds can be chopped using a hand chopper, mallet or variety of other aggressive kitchen utensils)
Let’s Get Started
First, preheat the oven to 350°F. Lightly, oil a baking sheet with a little olive oil on a paper towel.
Throw the sunflower seeds in the food processor and chop them up.
Next, throw in the beans and mix with the sunflower seeds.
Add the remaining ingredients to the food processor and then mix. Begin with the minced onions.
Add the ketchup. The recipe calls for low-sodium. I used no salt but you could use regular. No reason to go to the health food store for a little ketchup!
Next, add the rolled oats. The recipe calls for wheat germ or oats so use what you already have.
The last ingredient is chili powder. You certainly can use it. My preference is Mrs. Dash’s Southwest Chipotle seasoning. I used about 1 1/2 tablespoons to add flavor. You could use any kind of BBQ or smokey paprika type of seasoning. Use what you like.
Now everybody’s in!
Mix all the ingredients until they are all nicely packed together. If it seems too dry, add a little more ketchup. After it is all mixed together, taste it. It should taste good – like testing the cookie dough. If you don’t like the taste, add more seasoning.
Now, this next part reminded me of making mud pies as a kid. Anyway, divide the mixture into 6 patties and put them on the baking sheet.
Pop in the oven for 15 minutes. Take them out and let cool just enough so you can flip them over and reshape with your hands if needed.
Pop them back in the oven to cook another 15 minutes. They come out of the oven looking like the mud pies you left on the sidewalk to get baked in the sun.
OK, so before you turn your nose up these DIY bean burgers that somewhat resemble mud pies or dried up cow patties, all I ask is that you give them a try. They are pretty tasty!
The DIY version has a lot fewer calories than the store-bought and a lot fewer ingredients. It is up to you if any of that matters. Sometimes I want the Morning Star burgers and sometimes I prefer the ones that I make.
- 1/4 cup of raw sunflower seeds
- 2 cups of cooked pinto (or kidney) beans, drained and rinsed
- 1/2 cup of minced onion
- 2 tablespoons of ketchup
- 1 tablespoon of old-fashioned rolled oats (or wheat germ)
- 1/2 teaspoon chili powder (or any kind of spicy seasoning)
- Olive oil on a baking sheet
- Preheat oven to 350°F
- Lightly, oil a baking sheet with a little olive oil on a paper towel
- Using a food processor, chop the sunflower seeds
- Add beans, minced onions, ketchup, rolled oats (or wheat germ), chili powder (or Mrs. Dash's Southwest Chipotle seasoning) and mix well
- Divide into 6 patties and place on oiled baking sheet
- Cook for 15 minutes
- When cool enough to turn over, reshape if necessary
- Cook an additional 15 minutes
What Am I Going To Do With All These Burgers???
I’m glad you asked!
So you can see that this batch made six patties but if the thought of having six bean burgers in a few days seems like too many there are a few ways around that. You don’t have to have it like a burger just because it is shaped like a burger!
You can eat your burger with a bun like all good burgers should be eaten and experiment with different condiments and veggies. I love mine with avocado. Also, I prefer to have my bean burger in a pita.
You can crumble one on top of a salad and make your very own taco salad. There are a lot of crumbly options like making a quesadilla or a real taco. Whatever your favorite way to eat a beef burger, you can substitute with these bean burgers.
Try it out. Let me know how your experiment goes. Good luck!