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Health & Fitness

Time for an Outdoor Picnic and Tasty, Vegan Alternative to Burgers

Springtime means family gatherings and my increasingly popular vegan black bean burgers: loved by vegans and meat-eaters alike.

It was a beautiful weekend in Middletown . On Saturday we did some outdoor chores , but on Sunday we knew it was time to start the picnic season.  As soon as the weather gets nice we have extended family gatherings most Sundays. It usually involves lots of people, good conversation, music, games and of course good food and drink.

On some weekends there are elaborate menus, but on others there is just quick and easy food and lots of it. This was one of those weekends. We had traditional picnic fare; hot dogs, hamburgers, several different summer salads (my wife makes a mean pasta salad), assorted condiments and some quick deserts.

For our resident vegan we made our famous vegan black bean burgers. (I now have to make a double batch of these burgers because the non-vegans have fallen in love with them. ) I wish I could take credit for this recipe, but it is something I have adapted from an Emeril Lagase recipe for black bean cakes. The changes I made make the patty firmer so they hold together better when you grill them.  Here is my recipe:

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Black Bean Burgers

2 cans black beans drained and rinsed

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1 small red onion

3 to 4 cloves minced garlic

1 jalapeno seeded ribs removed and diced

1/4 cup flour I use whole wheat

1 tablespoon creole spice.  I use Emeril's (you can find the recipe here)

1 egg lightly beaten. For vegan: 1 tablespoon flax seed powder and 3 tablespoons water whipped till foamy

1/2 teaspoon salt

1/2 teaspoon pepper

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1 tablespoon chopped cilantro. You can use parsley if you are not a fan of cilantro.

juice of  1 lime

1 teaspoon hot sauce

olive oil

Heat about a tablespoon of oil in a saute pan. When it is hot add the onion and pepper and cook until soft and lightly browned, about 3 minutes. Add the garlic and cook for another minute. Be careful garlic burns easily. Set aside to cool.

In a medium mixing bowl mash the black beans very well. The mixture should be somewhat smooth.  Stir in the onion, pepper and garlic mixture, egg, cumin, coriander, salt pepper, lime juice and hot sauce. The flour, along with the egg, acts as a binder for the mixture. Start with half and fold into the beans.

Form a bit of the mixture into a ball and check for texture. If it holds together you are good to go. I would still add the whole amount of flour and have some extra to coat your hands with when you form the burgers. They tend to stick to your hands.  This recipe makes about 5 good size burgers.

Heat up a large non-stick skillet and add olive oil to coat. When oil is hot add burgers. Cook for 3 minutes per side. Do not fuss with them. Turn them once that is it. When the burgers have a nice golden crust they are done.  If you are using the grill preheat on high then reduce to medium high, oil the grate and put on the burgers. Cook for 2 to 3 minutes per side.  Enjoy!

I will post different picnic food recipes throughout the summer, so stay tuned.

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