Italian Feta Black Bean Burgers

Black Bean Feta Burgers

I could not be more excited about this 70ish spring weather! My scarf and hat needed a break (and likely a trip to the laundromat as well). I’m also enjoying the motivation to get my booty outside and running.

I’m training for my first 10-miler. I’ve been a runner since high school, but for some reason, the thought of 10-miles still makes me weary. I know my legs can make it, but my mind’s an entity of its own. It’s made my training process a little slow-growing…

City running generally gets boring to me after mile three. Not enough trees or obstacles. I’ll push myself two more miles, but much more after that and my mind starts going crazy. I start yelling inside my head at all the oblivious dog-walkers on the street and then fight with myself about how those are not so nice or productive thoughts. I love dogs, but seriously, your pooches needn’t take up the whole path. City sidewalks aren’t royal runways for your dog. But what’s the use of letting those things get to me, right? If I have to slow down to dodge a person simply enjoying the weather, so what.

Gah…the conversations I have with myself while trying to keep my feet running and my mind distracted. If only Philly had more running trails. Luckily, I’m sure the race will provide plenty of people watching to keep me entertained for at least a few miles. People watching is a personal favorite spring and summer activity of mine.

Another favorite warm weather pursuit? Making burgers. Burgers just breathe springtime to me, even when they’re not made on the grill. I mixed things up with this one by adding feta, and then using whole chickpeas for a textural experience. I really liked the crunch from the chickpeas. Just don’t go overboard when adding them in, or they’ll dominate in flavor. As I’ve suggested below (though not pictured), consider sautéing the onions before topping off your burger. The sweetness with the feta is totally worth the extra step.

Black Bean Feta Burgers

Black Bean Feta Burgers

Italian Feta Black Bean Burgers

Yield: Makes 5 burgers

Ingredients

  • 2 1/2 Tbsp. olive oil
  • 1/3 cup shallots, minced
  • 3/4 cup corn
  • 2 Tbsp. jalapeño, minced
  • 1 1/2 - 2 Tbsp. tomato paste
  • 2 tsp. dried oregano
  • 1/4 slightly heaping tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/4 cup whole wheat bread crumbs
  • 1 egg, whisked
  • 1 (15 oz) can black beans, rinsed and drained
  • 1/2 cup chickpeas
  • 1 packed Tbsp. parsley
  • 1 1/3 cup crumbled feta, divided
  • Buns, spinach, thinly sliced red onion*, garlic aioli or mayo

Instructions

  1. Heat 1 Tbsp of olive oil in a medium-large skillet. Add shallots and jalapeno, and saute for for 3 minutes. Stir in corn, and cook until onions are translucent. Stir in tomato paste, oregano, salt and pepper. Remove from heat.
  2. Place shallot mixture into a mixing bowl. Add black beans. Mash black beans until soft, and then stir in egg, bread crumbs, parsley and chickpeas. Add 3/4 cup feta and stir gently to combine.
  3. Form bean mixture into five circular burgers. Heat remaining 1 1/2 Tbsp oil in the skillet over medium heat. Add burgers to pan, and cook for 4-5 minutes on each side, flipping halfway, until outsides are crisp and brown. Make sure to monitor the cooking time so that the burgers don't brown up too fast before the inside warms up and feta begins to soften.
  4. Serve on bun with desired toppings, and finish by sprinkling remaining fresh feta on top of the burger.
  5. *If you have the time, caramelize the red onions over medium-low heat in a skillet. I did this on the second time around and highly recommend it.
http://foodfitnessfreshair.com/2013/04/09/italian-feta-black-bean-burgers/
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6 Comments

  • Reply
    The Candid RD
    April 9, 2013 at 7:43 am

    Sounds wonderful!! I love spring too. Love it. But, I’d probably add some meat to my bean burger 🙂 That’s just because beans and I don’t get along real well. Sad.

    I am with you on the running, I love it but I tend to get bored. Good luck to you on the 10-miler!! It’ll be a piece of cake (and you’ll feel so great afterwards).

    • Reply
      grace
      April 9, 2013 at 1:24 pm

      Thanks Gina! I hope I feel good afterwards and not ready to collapse on the ground. I’m sure I’ll be fine, haha. Soaked in the beautiful weather with a 7-miler yesterday!

  • Reply
    Joanne
    April 11, 2013 at 7:12 am

    Yay for your running goals!! I bet during the race you’ll be so distracted by the adrenaline rush and all of the other runners that the miles will fly.

    I LOVE bean burgers…and these sound like they’re packed with so much flavor! yum!

  • Reply
    natalie
    April 11, 2013 at 10:07 am

    OOMG these look fantastic! Such a healthy veggie burger.

  • Reply
    marla
    April 12, 2013 at 11:16 am

    These meatless burgers look perfect Grace! Must try asap!

  • Reply
    Kiersten @ Oh My Veggies
    April 15, 2013 at 8:09 pm

    I am still working on coming up with the perfect veggie burger recipe for my blog, but in the meantime, I will have to make yours. These look delicious! 🙂

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