Black Bean Pumpkin BurgerOct 11 2011 by
One of my favorite chili recipes is a black bean pumpkin turkey chili. I was in the mood for burgers today so I thought, why not use that concept and make a burger of it? While I’m at it, why not find a way to include corn tortilla chips as well? Have I mentioned my unhealthy love of tortilla chips? Plain unflavored organic corn tortilla chips have had to be banned since I tend to eat far more than are good for me but if I use them in a recipe I am allowed to have them (wink). The result is this black bean burger filled with nutritious vegetables and a crunchy tortilla surprise inside and out.
- 2 tbsp organic sunflower seed oil or Garlic Gold Oil
- 1/2 medium onion, minced *see notes
- 1/2 red bell pepper, minced *see notes
- 1/2 yellow bell pepper, minced *see notes
- 1 carrot, minced *see notes
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp sea salt or to taste
- black pepper to taste
- 1 can (15 ounces) no salt added black beans, rinsed and drained (aduki or pinto can be used also)
- 1/2 cup organic pumpkin puree (not pie filling)
- 1 tbsp blackstrap molasses
- 1 1/2 – 2 cups organic corn tortilla chips, divided (you will need 1 cup crushed)
- Place the tortilla chips into a food processor and pulse until you have a coarse crumble. Measure 3/4 cup into a bowl and the other 1/4 cup to a plate and set aside.
- Place the beans into the food processor and pulse a few times until the beans are broken up but not mush.
- In a large skillet heat 1 tablespoon oil over medium high heat and add the onion, peppers and carrot. Saute until tender about 5 minutes.
- Add the garlic to the vegetables and saute another minute. Add the cumin, chili powder, salt and pepper and stir to mix in the seasonings. Be careful not to over salt as the tortilla chips will add sodium.
- Add the beans, pumpkin puree, 3/4 cup tortilla chips and the molasses to the vegetable mixture. Stir to combine. Turn off the heat.
- In another skillet heat the remaining oil on medium high heat.
- Form the bean mixture into 6 patties. Lay each bean patty onto the crushed tortillas on the plate and press gently to make the tortilla crumbs stick to the patty. Flip over and repeat with the other side.
- Place the patties into the skillet and brown 2-3 minutes on each side.
- Serve one burger over a bed of mixed greens and tomato slices or on a bun with tomato slices, lettuce and Sweet Heat Chili Sauce or even in a whole grain tortilla with your favorite toppings.
Makes 6 burger patties.
Serving size 1 burger.
Nutrients per serving (burger only): Calories: 238, Cal. from Fat: 80, Total Fat: 9g, Sat. Fat: 1g, Carbs: 32g, Fiber: 6g, Sugars: 4.5g, Protein: 6g, Sodium: 210mg, Chol: 0mg
Nutritional information above is based on the specific products that I used. Please note that the actual numbers will vary depending on the ingredients you use.
*You can also pulse the vegetables in a food processor to save time but don’t over process them into a puree. You want to have small chunks of vegetables.