The classic combo of burger and fries: We can’t get enough of them, consuming 50 billion annually in this country alone—that averages out to three a week per person—and about 30 pounds of potatoes, mostly fried, per person per year. That’s a lot of saturated fat, affecting the health not just of ourselves but of the planet as all of that beef, soy and corn have to be processed. For those reasons as well as others, many are turning to meatier-tasting vegetarian alternatives that are better for us and the environment.
To paraphrase a burger behemoth, the magic comes from the complementary components of patties with a special sauce and a seeded bun, and can be made with a variety of ingredients, from mushrooms and lentils to tofu and beets. (These 12 burgers we found on Instagram provide a lot of inspiration.) Black Bean Burgers are one of the most popular. This affordable bean has a sweetness and texture that make it a perfect component of a perfect burger, and is made all the more perfect by its high fiber and protein composite, and it’s gut health benefits.
Fries are equally beloved, but frying white high-glycemic potatoes in a boiling vat of saturated fat doesn’t sound too delicious. Happily, there are many healthy and flavorful stand-ins, from sweet potato and carrots to zucchini and eggplant. We are currently addicted to Crispy Avocado Fries, coated in panko and baked in the oven, resulting in a crispy exterior and silky interior. Plus, they are as heart-healthy and fiber-rich as a fruit can get. This is a menu worth getting excited about.
#ItsWhatsForDinner: Black Bean Burger & Avocado Fries
Step Up to the Plate
Step 1: Preheat the oven to 425°F.
Step 2: Coat the avocado slices in the flour, egg, and Parmesan-panko coating and bake for 10 minutes.
Step 3: Meanwhile, in a food processor, combine the flour, tomato, onion, garlic, oregano, coriander, cumin, cayenne, and half of the beans and pulse until chopped.
Step 4: Add to a bowl with remaining beans. Form into patties.
Step 5: Saute 3 patties in 1 tablespoon of olive oil, 3 minutes per side.
Step 6: Blend your smoothie.
Step 7: Plate the patties with your favorite bread or roll, top with lettuce, tomato and mustard and serve with the side of avocado fries and smoothie.
Step 8: Plate, serve, eat, love. #IEatClean
Click here for more Weekend Menu Hack Recipes.
Also published on Medium.
- 3⁄4 cup/90 g spelt flour
- 1⁄2 small tomato, plus additional sliced tomato for serving
- 1⁄4 small red onion, plus additional sliced onion for serving
- 2 garlic cloves
- 1 tablespoon packed fresh oregano leaves
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1⁄4 teaspoon cayenne pepper
- 3 cups/565 g cooked, well-drained black beans, divided
- Fine sea salt to taste
- 2 tablespoons extra-virgin olive oil
- 6 hamburger buns (sprouted wheat, gluten-free, or other preferred type), cut sides lightly toasted
- Whole-grain mustard, for serving
- Green or red leaf lettuce leaves, for serving
- Sliced avocado, for serving
- Cover a baking sheet or large platter with parchment or waxed paper. Set aside.
- In the bowl of a food processor, combine the flour, tomato, onion, garlic, oregano, coriander, cumin, cayenne, and half of the beans and pulse until coarsely chopped, scraping down the bowl as necessary. Transfer to a medium bowl and stir in the remaining beans and salt to taste. Divide the mixture equally into six balls, arranging them on the prepared baking sheet or platter.
- With dampened hands, flatten each ball into a patty about 4 inches/10 cm in diameter and 1⁄2 inch/1.25 cm thick.
- Heat 1 tablespoon of oil in each of two medium skillets over medium heat. Carefully add three patties to each skillet (it helps to use the parchment or waxed paper to flip a patty into your hand, one at a time, then carefully place it in the skillet). Cook until well browned, about 3 minutes per side.
- Serve the burgers with mustard, lettuce leaves, sliced onion, sliced tomato, and sliced avocado. Serve hot.