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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Serve on gluten-free hamburger buns.

 

"We all need to make time for a burger once in a while."
-Erica Durance, Actor

The refrigerator light goes on...

Most of the black bean burgers we have tasted from the freezer case or in restaurants are dry and way too salty. This is a rich, juicy burger that is nothing like the vegetarian burgers you have had before.

You can spice this up a bit with some jalapeno pepper or a pinch of cayenne. It is great served topped with your favorite salsa too.

Hot Peppers

There are dozens of hot peppers available to you and, if you are so inclined, there are even hot pepper societies for the appreciation of these spicy delicacies. (See Hot Sauce for an explanation of Scoville Units.)

Practically speaking, you will find only a handful of pepper types in a typical grocery store. The most common in the U.S. markets (from mild to hot) are:

Mild 1,000 2,000 scoville units
Poblano
Ancho (smoked poblano)

Medium to hot 2,000 5,000 scoville units
Jalapeno
Chipotle (smoked jalapeno)
Serrano

Very Hot 1,000,000 3,000,000 scoville units
Scotch Bonnet
Habanero
Thai


 

Black Bean and Jack Burgers



Servings = 2 | Serving size =1 burger with bun

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

You can roast, peel, and seed the poblano ahead of time and refrigerate it until you're ready to assemble the burger. Alternatively, you can use bottled roasted peppers that have been packed in water. (You probably won't find roasted poblanos, however.) Once cooked, these do not make very good leftovers, but the uncooked burgers will keep well, refrigerated, for 3-4 days. These would be great to make ahead on the weekend for one or two evening meals later in the week. Note that the nutrition information does not include any toppings such as lettuce, tomato, or mayo.

Serve with Zucchini Salad or Mushroom Salad or Parsnip French Fries

1 medium poblano pepper
3 ounces reduced-fat Monterey jack cheese (grated)
1/8 tsp salt
fresh ground black pepper (to taste)
1/2 tsp ground cumin
1/2 tsp dried oregano
1 15 ounce can no salt added black beans (drained and rinsed)
2 whole wheat or gluten-free hamburger buns

Black Bean and Jack Burger
Set the oven on broil and place the poblano in the oven on a piece of aluminum foil. Roast, turning frequently, until the pepper is blackened on all sides. Pay close attention: the pepper will blacken quickly and will be done in less than 20 minutes.

Remove the pepper from the oven and place immediately into a paper bag, folding the top closed.

Allow the pepper to rest on the counter, cooling thoroughly in the paper bag. Once the pepper is cool, the blackened skin should slip off easily. Remove the skin and stem and discard, rinsing the seeds from the inside of the pepper.

Place the pepper, the grated cheese, salt, pepper, cumin, and oregano in a blender or mini-chopper and blend until it is a thick paste.

Place the mixture in a medium mixing bowl and add the drained and rinsed black beans. Using a fork, mash the black beans into the mixture. Try to crush most of the beans and about half of them should be mashed with some half or nearly whole beans in the mixture.

Pat into two burgers.

Place a large skillet over medium high heat.

When hot, add the burgers.

Cook on one side for about 6 minutes and turn. Cook for 4 to 6 more minutes and serve on hamburger buns with your choice of vegetables lettuce, tomato, onion, etc..

Nutrition Facts

Serving size = 1 burger with bun

Servings = 2

.

Amount Per Serving

Calories 450 Calories from Fat 134
  % Daily Value
Total Fat 15g 23%
    Saturated Fat 7g 28%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 28mg 9%
Sodium 586mg 25%
Total Carbohydrates 53g 17%
    Dietary Fiber 14g 47%
    Sugars 4g  
Protein 27g  
Vitamin A 9% Vitamin C 76%
Calcium 40% Iron 31%
Vitamin K 9 mcg Potassium 673 mg
Magnesium 129 mg