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Healthy Living: A Trade-Up Burger


This weekend I went a little crazy on Pinterest and made three different recipes I found on the site.

It all started Saturday morning when my Nana called asking me to tell her how to make black bean burgers. She had seen me order these at a restaurant back in September.

My brother had come home from college to celebrate his birthday, and we decided to take a trip to Dallas for the day. We picked up my Nana on the way to enjoy a day with her too.

For lunch we ate in Deep Ellum at one of my brother’s favorite places to get hamburgers. I’m not a big meat eater so I scanned the menu for a vegetarian option, finding a black bean burger and sweet potato chips. My Nana, who raised cattle up into her 70s, couldn’t imagine eating a burger not made from beef. But she took a bite of mine and loved it.

This black bean burger was still on her mind when she called this weekend and wanted to know how to make it. I had a general idea how to make a veggie burger, but I had never made one with black beans. I hopped onto Pinterest and found a recipe that called for black beans and corn and went grocery shopping.

I headed to the bread aisle and started scanning the NuVal scores for hamburger buns. The range of NuVal scores for bread can range anywhere from 1 to 93 depending on how much sodium, added sugar, trans fats and fiber is in the product. Knowing that the majority of bread scores are not above a score in the 40s, I was pleased to find a bun option with a score of 38.

Instead of spreading mayonnaise on the buns, I purchased a ripe avocado, which has a NuVal score of 89. Ripe avocado mashes easily to replace mayonnaise with a healthier choice.

To make these burgers healthier, I paid attention to two NuVal scores:

  • Sara Lee 100% Whole Wheat Thin Style Buns (NuVal score 38) vs. Brookshire’s White Buns (NuVal score 22)
  • Mashed avocado ( NuVal score 89) vs. Food Club Sandwich Spread (NuVal score 3)

Black Bean Burger
Prep Time: 15 minutes, plus chill time
Cook Time: 15 minutes
Serves: 4

Ingredients:
1/2 yellow onion, chopped (NuVal Score 93)
1 jalapeno, seeded and chopped (NuVal 99)
3 garlic cloves, minced (NuVal 91)
1 (14.5 oz) can Food Club Black Beans (NuVal Score 50)
1/2 cup plus 2 Tbs rolled oats
1 ear yellow corn, cooked and kernels removed from husk (NuVal Score91)
1 green onion, chopped (NuVal Score 100)
2 tsp cumin
1/2 tsp curry powder
1/4 tsp cayenne pepper
1/4 cup panko breadcrumbs, more for coating patties
1/4 tsp salt
1/4 tsp ground black pepper

Directions:
In a food processor add onion, jalapeno and garlic; process until smooth. Add beans, oats, corn, green onion, cumin, curry powder, cayenne, salt and pepper; process until smooth, but with a few whole corn kernels and beans. Place mixture in bowl, cover and refrigerate for at least 2 hours.

Source: Spoon fork bacon

Heat grill. Stir breadcrumbs into black bean mixture. Make mixture into 4 patties. Coat patties with more breadcrumbs, if needed. Cook patties 5 to 7 minutes on each side


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