Salty, Frozen Dinners
I am not a fan of frozen dinners. Although as a youth in Detroit and as a college student microwave dinners were the go to for the quick meal, frozen foods are no longer my meal of choice. My disdain is based in the preservatives and salt content. Firstly, the salt content in the average, single frozen dinner is not only more than the daily recommended value but it more than than the yearly recommended value. Our diets are full of salt. I just don’t see the need to add more. All that extra salt is asking for higher blood pressure, heart disease, and eventual heart attack and stroke. So no shade against those who eat frozen dinners, just they are not for me. I especially do not like frozen bean patties because they smell.
Black Bean Burgers
Firstly, these bean burgers do not smell. Secondly, they taste wonderful. Thirdly they have been upgraded. While the beans are the same, the preparation technique is simpler. The previous recipe was just mashed up black beans with a grainy, heterogenous and inconsistent texture. This time, at the suggestion of my girlfriend, instead of a grossly, coarse costing of oatmeal over the beans,the oatmeal into a fine powder to act as the binder of the beans mix. Performing this action allowed for better mixing and an even texture. Genius.
Fresh is Better
The updated burger is still made with fresh black beans, garlic, pepper and no added salt. It is quicker, easy, and more adaptable; storing wonderfully in the freezer for anytime of the year to be doctored up to make a wrap, panini, or any other sandwich or ditch the bread and make a Black Bean Salad. The taste is juicy and full of flavor.These burgers are a nice break away from my carnivorous disposition. wow factor. They are packed with a nutritious punch of protein, antioxidants, micronutrients, low glycemic index and complex carbohydrates leaving me full and satisfied.
Thanks for trying the food,
- Serving: 12 burgers
- Here is what you need below
- Hearty whole wheat bread
- One 16 oz bag of black beans or 15oz can of refried beans
- 1 Green, Orange, Red Pepper
- 1 Yellow Onion
- 1 Ripe Tomato
- Spring Mix salad
- about 2 cups old fashioned oats, blended without water
- Salt & Pepper
- 2 Tablespoons of Garlic
- Food Processor or Blender (optional)
- 2 Plantains
- If you are using the bag of beans, you will have to soak them overnight or for at least 2 hours. Drain the water from the beans and wash again.
- Place the beans in a medium sauce pan on the stove and add the yellow onion, garlic, salt and pepper over medium heat for about 30 minutes or until the beans are soft. Once finished set aside to cool for about 5 minutes and Mash.
- Blend the oats in the processor until smooth, dust like particles. DO NOT ADD WATER.
- Form the Black Bean Patty: Take about 3 tablespoons of the black beans and form into a patty 1/2 the size your palm the oatmeal powder. Repeat until you have used all the mix.
- Take the formed patties and fry in olive oil them over MEDIUM HEAT for 5-7 minutes each side. If you fry on high heat, they will break apart.
- While they are frying, slice a green, yellow or red pepper with a tomato and onion length wise for your toppings and toast your bread.
- Once your patties are done, place on a paper towel.
- Preheat canola oil to medium heat
- Peel the Plantain, and discard the rind.
- Next, cut horizontal into coin shaped segments.
- Finally fry the plantain until light brown in color and flip to other side.
- Place on a paper towel to cool.