Food & Drink

Let’s Eat: Black Bean Burgers with Mango Salsa

Black Bean Burger with Mango Salsa.
Black Bean Burger with Mango Salsa. Tribune News Service

Not everyone eats meat, but we all need a good source of protein. Beans are an extremely healthful alternative to beef. Plus, they’re really cheap.

For this family favorite, I pair canned black beans with a variety of veggies and seasonings for a spicy (and filling) burger. We like it with mango salsa, but pico de gallo works well, too, especially if local tomatoes are in season.

BLACK BEAN BURGERS WITH MANGO SALSA

For burgers

1/4 cup olive oil, divided

1/2 red onion, finely diced

3/4 cup shredded carrot, finely diced

1 small jalapeno pepper, seeded and finely diced

3 cloves garlic, chopped

1 tablespoon chipotle chile powder

1 teaspoon hot smoked paprika

Kosher salt and freshly ground black pepper

2 14-ounce cans black beans, rinsed well and drained

3/4 cup frozen shelled edamame, thawed

1 large egg, beaten

6 soft whole-wheat hamburger buns, toasted

Mango Salsa (recipe follows)

Heat 2 tablespoons oil in a large nonstick skillet over medium heat. When oil is hot, add onion, carrot and jalapeno and cook until softened, about 4 minutes. Stir in garlic, chile powder and paprika and continue cooking for 1 to 2 minutes more. Season mixture with a big pinch of salt and pepper. Add black beans and edamame and toss to combine. Remove the bean mixture from the heat and scrape it into a bowl; let cool to room temperature.

Transfer bean mixture to food processor and pulse a few times. You want a chunky mixture; it you process beans too long, the burgers will be too loose and fall apart. Stir in egg and season to taste with salt and pepper. Press mixture into 6 thin patties. If not using right away, refrigerate on a plate covered with plastic wrap.

Wipe skillet clean then heat the remaining oil in it over medium heat. Once hot, add patties, reduce heat to medium and cook for about 5 minutes on each side, just until brown and crispy. Place burgers on the toasted buns and top with mango salsa.

Makes 6 burgers.

MANGO SALSA

1 ripe mango, diced, with juices

1/2 red onion, diced

1/2 jalapeno pepper, diced

Juice 1 lime

Kosher salt and freshly ground black pepper

Combine all ingredients in a mixing bowl and season with a couple of big pinches of salt and a generous grind of pepper. Let sit at room temperature for at least 10 minutes to allow flavors to marry before serving.

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