Homemade Black Bean Burgers

I watched FOOD INC. for a second time this week and was completely mortified by where my meat comes from.  As I said I have seen FOOD INC. before but I think it is more powerful with multiple viewings because the shock wears off and you actually pay attention to what is being said.  I also have been enthralled with Jamie Oliver’s Food Revolution and the crap that is served in our Public School System.  We honestly should be ashamed of what we feed our children in our schools and I believe it will never change, until we as a society stand up for CHANGE!  I hated school lunch as a kid but there were times when I ate it (ravioli, pizza, and pasties were my favorite.)  I remember one day when I had bought school lunch because they were suppose to serve ravioli and they ended up serving hot dogs (gross!)  School lunch is one step above prison food, actually I think prison food gets better food then some of the things I have seen served for lunch.  I am disappointed that more people haven’t demanded change because if you give children a choice of crap and more crap, they are going to grow up eating crap.  I remember how horrible school lunch was, I know it hasn’t changed or if it has changed it has gotten worse, not better.  Maybe we think a horrible school lunch as a right of passage, I ate it and it didn’t kill me.  Is that philosophy killing are kids?  Everything is bad for you if you eat too much of it – would you eat only carrots for a month or a year?  Of course not, then why do we eat crap and serve crap every day to our children and ourselves.  Maybe next time that Fast Food Burger should come with a WARNING like a pack of cigarettes or a beer:  Eaten in excess this may cause, weight gain, high cholesterol, clogged arteries, diabetes, and death. 

I grew up in a meat and potato family, we would eat meat at least once a week, we also ate Fast Food, not a lot but more then I do now.  Growing up my dad was a meat hauler (he hauled meat out of a slaughter house in Colorado) I remember going with him on one trip, I am shocked my dad still speaks to me after that trip.  I was in the 3rd grade and found out quite quickly that I get car sick, not a good thing when you need to be in Colorado in 18 hours.  It was a miserable trip but I remember it fondly none the less.  I remember going to the meat packing plant (“slaughter house”) and walking through the yard with my dad, mooing at the cows, who were about to be slaughtered.  I couldn’t believe that they didn’t moo back.  We were there almost 3 hours and I didn’t hear one cow moo.  I realize now why they didn’t moo – because they were scared out of their minds.  I understood on some level that the cows would soon become the burgers I would eat next week and it really didn’t bother me because that was the norm.  Why did I enlighten everyone with memories of school lunch and a crazy story of me at a slaughter house as a child?  To prove a point, we don’t think about what the animals are fed or where the animals come from.  We assume the food we eat and give to our kids and family will be safe to consume.  With all the crap that is put into our food, no wonder why we are facing a major epidemic, when it comes to our health.  I want to prove that you can eat healthy, cheaply and it is easy.  I always hear excuses it costs too much to eat healthy – B.S.  This recipe is cheap, really cheap – for $5, I can make this recipe 12 times (which is approximately $0.41 per meal – it works out to $0.06 a burger.)  The other excuse I hear is it takes too much time to make a meal from scratch, I am also told I have a ton of time because I am a stay at home mom.  Have you ever tried to be a stay at home mom?  I am on the go all day long – try entertaining a 4 year old, sitting at a computer doing work is a piece of cake, how do I do it?  I have them (Jillian) help me make the bread, the burgers, and anything else we cook.  It is much easier to get her to eat it if she helps me makes it.  Even when I worked I still cooked – crock pot was (and still is) my B.F.F. we rarely eat out for several reasons – I like knowing what my kids are eating and the cost.  The cost of eating out is crazy – one meal from a Fast Food Joint for my family is $15 that is $15 I could have spent on healthy items: carrots, beans, eggs, oatmeal, etc.  I also feel like crap after I eat Fast Food for days after.

I will now step down off my soap box and present give an awesome recipe that I hope you try!

Black Bean Burgers: 
Serves 6

These easy-to-assemble burgers can be shaped ahead of time and cooked off when you’re ready to eat.

1 (15-ounce) can black beans, rinsed and drained (I used dried bean soaked and cooked)
1 egg
1/2 yellow onion, chopped (I used a 1/4 of an onion)
1 cup whole wheat bread crumbs (I used 3/4 cup of saltines)
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules (1 clove of minced garlic)
Salt and pepper to taste
Hot sauce to taste (put a little cayenne pepper in it for flavor but not spicy)
1 to 2 tablespoons olive or canola oil

Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties. I made big patties so I got 4 big patties and a small one.

The patty before it was cooked.
Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with your favorite burger toppings and serve.

My burger with ketchup and cheese on bread because I gave Jillian the last bun.


Per serving (about 8oz/222g-wt.): 290 calories (70 from fat), 7g total fat, 1g saturated fat, 35mg cholesterol, 670mg sodium, 45g total carbohydrate (10g dietary fiber, 6g sugar), 12g protein

Recipe came from Whole Foods Market.com

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