Weeknight Meal Weds: Black Bean Burgers

Weeknight meal for new moms: black bean burgersFinally, the return of my extremely popular not-really-recipes food series for haggard new parents. I hope you all weren’t starving in the meantime!

Kind of a good-news/bad-news situation here.

The bad news: This is varsity-level effort for new parents. Something I’d recommend you work on during a Sunday afternoon while you have some extra help with the baby. (What can I say? I never thought the day would arrive, but it does start to get easier to cook when your baby can crawl under the couch entertain himself on the floor for awhile.)

The good news: Make a batch of these, pop them in the freezer and you can have several easy weeknight meals. The other good news: They’re super healthy and really tasty. The other other good news: This is a baby led weaning-friendly recipe.

The other bad news: This is a great example of what I refer to as “improv cooking” which means I didn’t measure anything and used leftovers in the recipe, so… good luck. Be creative. You’ll be fine. I adapted my recipe from the Pioneer Woman who clearly pays closer attention to her cooking than I do (and has stronger forearms and/or forks).

Black Bean Burgers (Good Enough for Baby)

Ingredients

  • About 1.5 cups of cooked black beans (If you’re feeding this to your baby, cook the beans yourself so you know there’s no added sodium, as babies can’t have salt and canned beans are super salty.)
  • 3-4 slices of bread (check the sodium content in your bread, too)
  • 1 egg
  • 1 small onion
  • About a half cup of leftover mashed potatoes (optional)
  • 1 small beet
  • Dried herbs of your choice – I used oregano and thyme
  • Chili powder
  • Garlic powder or chopped fresh garlic
  • Kosher salt (just for your portions)

If you’re eating the burgers tonight, you’ll also need

  • Washed baby spinach
  • Cheddar cheese
  • Hamburger buns
  • Mustard, ketchup, etc.

Instructions

Black beans

Drain your cooked black beans. Don’t rinse them. (If you’re using canned beans, remember this probably isn’t a good BLW meal, because of salt.)

mash black beans

Mash them up in a bowl so they’re still chunky but smashed enough to stick together well. The Pioneer Woman used a fork but I guess my arms aren’t strong enough for that.

DIY breadcrumbs

Meanwhile, toast some bread. I used four pieces of whole wheat bread, but three of them were butts. Making your own bread crumbs is another good way to control salt, but if you can find low sodium breadcrumbs (and I’m leaving it entirely in your hands to do your BLW/sodium research), skip this step. (If you don’t like the state of my toaster oven, you should see my office hahahaha someone please come clean my house.)

breadcrumb grind

Let your toast cool off a few minutes so it doesn’t steam up, then grind it up in a food processor/bullet/etc.

black bean burger mix

Add to your black beans: The breadcrumbs, the herbs and garlic, a half teaspoon or so of chili powder (The Baby seems to like a little spice, but I didn’t go nuts on this recipe), the egg, a shredded small beet and a shredded small onion, and if you have it, some leftover mashed potatoes. (Mine had sauteed onion, zucchini and peas in it from some zucchini boats I made the night before. Salt reminder goes here.)

mixed black bean burger

Mix well and let sit for a bit. (The beets make it look like bloody red meat a little, don’t they?)

salt and blw

If you’re giving some to baby, pull out a portion to leave unsalted, then add kosher salt to yours.

burgers sizzling

Heat a cast iron skillet and add a little canola oil (I also used some butter – aim for unsalted, said the broken record.) I’m getting used to a new stove (backdoor brag) so I got the pan a little too hot. Don’t be like me. Cook your burgers thoroughly on both sides. If you’re planning to freeze any, turn the heat down so they’re good and cooked but not super browned.

black bean burgers dressed

To serve, melt some cheese on your burger, then put it on a bun (or two pieces of bread if you’re improv cooking and don’t believe in grocery lists). Add mustard and baby spinach and enjoy.

baby's black bean burger

Here’s The Baby’s portion. The cheese helped hold it together a little, and because I was cautious about how much salt was in the burger itself (and he didn’t have anything else with salt in it that day) I didn’t feel nervous giving him any.

freeze black bean burgers

I froze the leftover portions first on a cookie sheet then wrapped them up and put them in a freezer bag. I’ll just turn the pan on nice and low and cook them from frozen the next time we eat them.

Bon apetit, my dear mamas. I know this is a more time-consuming recipe, so if you can’t pull it together, may I offer an alternative *recipe from my earlier days:

3 string cheeses, eaten on the couch while nursing. Three heaping tablespoons of frozen yogurt, eaten in front of the refrigerator. No more than two high fiber cereal bars, eaten in front of the computer while the baby naps. One very well-earned bottle of your favorite IPA.

*Not suitable for BLW.

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Weeknight Meal Weds: Black Bean Burgers

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