Simple black bean burgers with a side of healthy

Black bean burger topped with pineapple salsa & avocado

True Food Kitchen's raw vegetable bouquet with tzatziki

I love a good homemade black bean burger. I love them so much that I have written about them before (here). With a few simple ingredients, most of which I have on-hand, I can forget about eating meat for a night without hesitation. That’s actually most nights for me. Who needs meat when you have filling fiber & protein rich black beans topped with avocado as a substitute? On the side of my burger, I enjoy raw veggies & tzatziki dip as inspired by the uber healthy True Food Kitchen Cookbook. Those traveling to or residents of Phoenix, Colorado, San Diego & LA can have TFK's bounty year round but for those of us inland, TFK's cookbook is a good substitute for the health conscious home cook. To round out the meal I garnished my black bean burger with a simple pineapple salsa & avocado.

For a stunning party presentation as seen in the second photo, serve the veggies with the tzatziki dip in a big bowl or colander. This idea was taken straight from the True Foods Kitchen in Phoenix. I couldn't resist sharing. I hope you do too!

Black Bean Burgers with Avocado & Pineapple Salsa

Burgers:
6 tablespoons olive oil, divided
1 yellow onion, finely chopped
1 small carrot, peeled and shredded or chopped (about ½ cup)
1 15oz can black beans, rinsed & drained (I like Whole Food's 365 brand no-salt added)
½ cup cornmeal
½ cup bread crumbs (I use whole wheat which I keep in my freezer)
1 tablespoon chili powder
1 teaspoon sea salt
½ cup chopped fresh cilantro
¼ cup of water
1 avocado, sliced
1/2 cup store bought or fresh made pineapple or mango salsa

Black bean burger instructions:

1. In a large non-stick skillet, heat 2 tablespoons oil over medium heat. Add onions and let cook, stirring often, until tender & slightly caramelized, about 10 minutes. Add in the carrots & a pinch of kosher salt. Cook until carrots become soft, about 5-10 additional minutes, again stirring often to prevent a burnt mess. Transfer onion mixture to a large bowl.

2. Add beans, cornmeal, breadcrumbs, chili powder, salt, cilantro and water to the bowl with onion mixture. Use a large spoon, fork or your hands to mash it all together. If the mixture is too dry to hold together, add water, 1 tablespoon at a time.

3. Using your hands, form the bean mixture into 6 equal sized patties. In a nonstick or cast iron skillet, heat 2 tablespoons of oil over medium-high heat and pan-fry 3 patties for about 3 minutes on each side, until lightly browned and crisp. Before pan-frying the remaining 3 patties add the last 2 tablespoons of olive oil to the skillet and once heated, begin cooking the patties 3 minutes per side. Serve on toasted whole wheat buns with salsa, sliced avocado & a side of raw veg with tzatziki dip.

Serves 6
Black bean burger recipe from Chloe's Kitchen

Note: black bean burgers freeze well. Freeze each on a parchment lined sheet tray. Once frozen pop them into a Ziploc & defrost individually as needed.

Raw Veggies & Tzatziki

Tzatziki dip:
1/2 cup low-fat mayonnaise
1 cup 2% Greek yogurt
1-2 tablespoons fresh dill, chopped
1 scallion, minced
1 jalapeno, seeded & minced
Zest & juice of 1 lemon
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Seasonal veggies of your choice:
green and yellow green beans (blanched)
snow peas
broccoli stems
thin asparagus spears, tough ends snapped off
cherry tomatoes
long and thin carrots or baby carrots
cucumbers, cut in half lengthwise
Red and white Belgium endive, separated into spears

Dip instructions:

1. In a bowl, whisk together the mayo & yogurt. Whisk in the remaining dip ingredients. Taste & adjust seasoning. Chill & serve as desired.

Makes 2 1/2 cups
Recipe from True Food Kitchen