Veggie Bean Burgers with Sweet Potato Fries
A few weeks ago when I posted the soba noodle stir-fry and mushroom barley risotto with you I shared that I was making some changes in my eating. I have been trying to eat more fruits, vegetables and grains, but more notably than that, I have been making huge cuts in the amount of animal meat that I am eating. As in, virtually none. I haven’t cut meat out completely, as I still eat it from time to time when I go out to eat (although I’ve been choosing vegetable and pasta-based dishes more and more frequently), but at home I can’t remember the last time I prepared it. As a result, I have been doing a lot of trial and error with vegetarian dishes that are hearty enough for lunches and dinners. As I was flipping through my Joy of Cooking book looking for something else, I stumbled across these burgers. My lunches have been much more enjoyable ever since!
I have previously made regular ol’ black bean burgers and then created a spin-off black bean mushroom burger, but this latest creation blows both of those out of the water. Not only do they contain black beans and mushrooms, but there is also brown rice, grated carrots and a few other veggies packed into the burgers. They are hearty, pretty large, and along with the sweet potato fries, keep me full all afternoon, which is great since I struggle with afternoon snacking. I like to eat mine with a dollop of sour cream, and fresh salsa when I have it in the house.
I don’t have much of a recipe when it comes to my sweet potato fries; they are more of a “throw together” type of thing.
I take one sweet potato and slice it up into sticks about ½-inch in diameter…
Then drizzle just a tiny bit of olive oil over them (just enough to lightly coat), and toss with a combination of salt, black pepper, garlic powder and paprika. Spread them out on a baking sheet…
And bake at 450 degrees F until they are browned, flipping them about halfway through.
They are such a satisfying (and healthy!) addition to a meal, and they go extremely well with these veggie bean burgers.
I struggle with lunches filling me enough while still being healthy so I don’t reach for snacks in the afternoon; I could use some help. What are some of your favorite healthy and filling lunches? Thanks for the suggestions!
Veggie Bean Burgers
2 teaspoons olive oil
1 cup chopped onion
4 garlic cloves, minced
½ cup grated carrots
1 teaspoon chili powder
½ teaspoon ground cumin
Two 15½-ounce cans black beans, rinse and drained
2 tablespoons Dijon mustard
2 tablespoons soy sauce
2 tablespoons ketchup
2 tablespoons minced fresh parsley
1½ cups cooked brown rice
1 cup chopped cremini mushrooms
Salt and black pepper, to taste
Pinch of cayenne pepper
1 teaspoon vegetable oil
1. In a large skillet over medium heat, heat the 2 teaspoons of olive oil. Add the onion and garlic and cook, stirring until softened, about 5 to 7 minutes. Reduce the heat to low, add the grated carrots, chili powder and cumin and cook for 5 minutes, stirring occasionally. Remove from the heat and let cool.
2. Meanwhile, in a large bowl mash together the black beans, mustard, soy sauce, ketchup and parsley. Stir in the onion and carrot mixture. Add the cooked brown rice and chopped mushrooms, stirring to combine. Season with salt, pepper and cayenne pepper.
3. For the mixture into six patties. Heat the 1 teaspoon of vegetable oil in a nonstick skillet. Add the burgers and cook over medium-low heat, for 5 to 8 minutes per side, until browned and crisp.