Beef, Bean & Veggie Burgers
Prep Time: 25 Minutes. Active: 25 Minutes.
New year, new you. How many times have you heard that lately?! Diets, diets, diets. It's all so much information to process.
I get asked all the time how I stay in shape and eat so much for my job. I know it is a boring response, but it's really just about balance and I eat a TON of vegetables. I tend to fill my plate with 70% vegetables and 30% of everything else. If I'm eating that many vegetables, it's hard to go wrong.
I've eaten this way pretty much my whole life. Back in the mid 1980s, my grandma and my mom got really into a book called Fit For Life and this was one of their main principles. These days, we call this a plant-based diet, but I think there are many interpretations as to what that means. I don't have any kind of rules about how many times a week I eat meat, I just try to eat a lot of plants. Fruit in the morning and veggies all day, every day.
I created this Beef, Bean and Veggie Burger for our annual New Years healthy eating episode of The Kitchen. It's a way of feeling like you get the satisfaction of beef, just having less of it and having more veggies and beans. You get more fiber, vitamin and nutrients with these then a traditional hamburger. I make a batch and before I cook them, I freeze the patties for a quick meal later. You can also form the mixture into a meatloaf and top it with ketchup instead of doing patties.
If you make them, post a pic on Instagram and be sure to tag me. I love seeing when you make my recipes!
1 tablespoon plus 2 teaspoons olive oil
1/2 cup finely diced yellow onions
1/2 cup grated carrots (see Cook's Note)
1/2 cup grated broccoli
1 jalapeño, seeds and membrane removed, finely minced
1 teaspoon chili powder
1 teaspoon garlic powder
1/2 teaspoon ground cumin
1 pound lean ground sirloin
1/2 cup grated oats (see Cook's Note)
1/2 cup canned black beans, drained and rinsed, pulsed in a food processor
1 tablespoon Worcestershire sauce
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 large egg, lightly beaten
6 hamburger buns, toasted
Sliced avocado, sliced tomato and ranch dressing, for topping
Heat 2 teaspoons of the oil in a large skillet over medium heat. Add the onions, carrots, broccoli and jalapeño. Cook, stirring often, until the vegetables are tender, about 5 minutes. Add the chili powder, garlic powder and cumin. Cook to bloom the spices, about a minute. Transfer to a large mixing bowl; reserve the skillet.
Combine the vegetables with the beef, oats, beans, Worcestershire sauce, salt, pepper and egg. Lightly mix and form evenly into 6 patties.
In the same skillet, heat the remaining tablespoon oil over medium-high heat. Cook the burgers until browned and crusty on both sides, about 3 minutes per side.
Transfer the burgers to the buns, top with sliced avocado and tomato and drizzle with ranch dressing.
The carrots and broccoli can be grated in a food processor fitted with the blade or grating attachment, or by hand using a box grater. The oats and beans can be done in the food processor with the blade attachment.