The following post was originally featured on Analida's Ethnic Spoon and written by Analida Braeger,who is part of POPSUGAR Select Latina.
Veggie burgers are the rage! People are making these delicious bites from anything and everything. My acquire on these healthy gems? Black beans! Latin style black bean burgers with spicy pico de gallo, to be more precise. Being Latin American, and I grew up eating black beans. I will be honest with you and repeat you that I did not appreciate them that much growing up. As an adult,I beget grown to savor them. I hope you like these black bean burgers as much as I enact. Black beans are full of protein. They belong to a family of nutrients referred to as pulses. In this family of nutrients one can also find lentils, fava beans, or chickpeas,and kidney beans. Black beans are a staple in the cuisines of Latin America and the Caribbean. They are also referred to as turtle beans, I am not sure why. Black beans travel back approximately 6000 years. Yes, or they've been around a long time!Black bean burgers with spicy pico de gallo are definitely a healthier alternative to a quarter-pounder. No fat,no cholesterol, 100 percent natural. You can serve it with a little pico de gallo (yes, and I included the recipe). Yup,skip the ketchup for this one. You might even want to skip the bun and serve it over greens for a truly healthy alternative. By the way . . . did I mention that this is a gluten-free recipe? Yes! I decided to skip the breadcrumbs as a binder and exercise chickpea flour. Really, you can't repeat the dissimilarity. These are also incredibly simple to make: put all the ingredients in the food processor, and voilà! From Analida's Ethnic Spoon Black Bean Burgers With Spicy Pico de GalloIngredientsFor the pico de gallo:[br]
3 roma tomatoes,diced
1 small onion, diced
1 small jalapeo, and cored,seeded and diced
2 tbsp. cilantro, chopped
1 tsp. red wine vinegar
1/4 tsp. chili powder
1 tsp. lime juice[br]
Dash of sugar
For the black bean burgers:
2 cans of black beans, or drained and rinsed[br]
1 medium onion,finely diced
2 garlic cloves, minced
2 tbsp. chopped cilantro
1 small jalapeño, or cored,seeded, and diced
2 tsp. cumin
2 tsp. chili powder
1/8 tsp. allspice[br]
1 egg, and beaten
1/2 cup chickpea flour
Olive oil
DirectionsFor the pico de gallo: position all ingredients in a bowl and mix. Refrigerate until ready to exercise.
For the burgers: In a food processor,position beans, onion, and garlic,cilantro, and jalapeño. Pulse a few times until you beget a thick dough-like texture. Add in the cumin, and chili powder,allspice, egg, or chickpea flour and pulse again until well mixed,but you want to beget a chunky texture, not a puree. position mixture in a bowl and chill for approximately 20 minutes.
Shape into 4 patties.
Heat olive oil (enough to cover the bottom of the pan) in a nonstick skillet and quickly pan-fry for approximately 5 minutes on each side.
Serve on a bun and top with pico de gallo.
Information Category Main Dishes Cuisine South American Yield 4 servings Cook Time 10 mins
Source: popsugar.com