Black Bean Burgers- freeze and have for a quick meal later!

Black Bean Burgers and Tomatillo Guacamole

It's one of those days where you just don't have time to cook something up, but you want something really yummy. What do you do? Well, if you pre-make some black bean burgers and put them in the freezer you'll know exactly what to do! 

They are a little time consuming, but if you make a big batch at once....you'll have many days worth for later :). This recipe is from a magazine... I don't quite remember which, but I've made these on several occasions and they are delicious. You can double the recipe or make smaller burgers to have some for later.  These are also good to throw on top of a salad. Enjoy!

Black Bean Burgers

[serves 4]

Ingredients:

3 tbs olive oil

1/2 cup thinly sliced scallions (green onion)

1/3 cup finely chopped poblano chile pepper

2 large cloves of garlic, finely chopped

1 15oz can of black beans, drained and rinsed

1/2 cup coarsely chopped fresh cilantro

1/2 cup toasted bread crumbs (~1 slice; I use whole grain, but depends on your liking)

1 egg, lightly beaten

1/2 tsp pure chile powder (ancho or new mexico)

1/2 tsp ground cumin

3/4 tsp Salt (or to taste)

Method:

-heat 1 tbsp olive oil in a pan on medium heat. add scallions, poblano pepper, and garlic. cook until soft (~1-2 min). transfer to food processor (a fine chop or blender might work too?). add beans and pulse 2 or 3 times to roughly chop. DO NOT OVER PROCESS. 

-transfer mix to large bowl. mix in cilantro, bread crumbs, egg, chile powder, cumin, and 3/4tsp salt. shape mix into 4 equal patties. cover and refrigerate 30 min or up to 4 hrs (or you can just pop them in the freezer- separate them with layers of wax paper, this will make your life a lot easier when pulling them out of the freezer).

-when ready to cook, use remaining oil in skillet. cook burgers ~5 min total. 

Tomatillo Guacamole

[keeps in the fridge around 2 days; yields 1 cup]

Ingredients:

1 medium tomatillo, remove husk, wash and coarsely chop (you can find these at publix, regular tomatoes work too)

1 tbs thinly sliced scallion (green onion)

1/2 tsp chopped garlic

1/2 tsp seeded and minced serrano chile pepper (more to taste; caution- may cause your fingers to burn :P)

1 large avocado, pitted, peeled, and coarsely chopped

salt and pepper to taste

Method:

-put tomatillo, scallion, garlic, and serrano pepper in food processor. process until finely chopped ~15 seconds.

-add avocado and pulse until just combined (should be chunky).

-season to taste with salt, pepper and more serrano if desired.

-I also add some cumin in there because I find that it adds a nice smokey taste to it

Recipe Nutritional Info Calculator

Black Bean Burgers (serving size = 1 burger)

Calories: 205.1

Fat: 6g

Carbs: 28.8g; .4g sugar

Fiber: 9g

Protein: 10.8g

Guacamole (serving size = 1tbsp)

Calories: 24.5

Fat: 2g

Carbs: 1.8g; .6g sugar

Fiber: 1.1g

Protein: .5g

Buen provecho!

~Michelle

Habits

As people, we tend to create habits. Our brain does this to save "brain power" so we are not continuously having to think through every bite, step, breath, etc. Things that we do on a regular basis become ingrained. Have you ever driven home (not under the influence) and not really remembered getting home? This is because your brain has programmed how to drive, the route, and the most familiar pattern to go.

This can also occur with diet and lifestyle changes. Every bad habit must be replaced with a good habit. With habits, there is a cycle: que, routine, reward. And making a diet successful? Trying PLANNING for it. Write down the night before what you're going to have for breakfast, snack, lunch, snack, dinner, bedtime snack as you pack your lunchbox or set the food aside. Then as you go through your day, write down what you actually ate. Seeing the lists match up becomes the reward.

If you're aware of what you're eating, your less likely to overindulge and more likely to get the nutrients and fuel you need to make it through a day of hard studying.

Try adding morning/lunchtime exercise to the food journal and see an even bigger benefit!


Have a great week!
Wellness Council