Here at the Neighborhood House, we try to keep the portion size of the red meat at the minimum and serve it with less frequency on our menus. This allows us to incorporate many healthier options into our meals, and models better choices for our clients.
- Reducing red meat, and substituting it with other, healthier proteins, can increase lifespan and reduce the risk of many health problems, according to a large study.
- Red meat is very expensive! Cutting back on costs in this area allows us to increase the amount of vegetables that we purchase, particularly local vegetables. To see why we emphasize local vegetables, check out these 10 reasons on why to buy local.
- Reducing the frequency on the menu makes space for more plant based or vegetarian meals, so you can experiment with new, healthy ideas.
This homemade Black Bean Veggie Burger is a delicious substitute to a red meat burger and stands on its own as an excellent meal. Alternatives like this works great as it requires ingredients you most likely already have in your pantry. Serve with a whole wheat bun and whatever condiments your clients like.
Homemade Black Bean Veggie Burgers
Yield: 50 - 4oz burgers
2 #10 can black beans (about 22 cups), well drained
5 medium green or red peppers, seeds and stem removed, roughly chopped
4 to 5 medium onions, chopped roughly
12 cloves garlic (or to taste), chopped
6 cups Panko bread crumbs
12 tablespoons chili powder
6 tablespoons ground cumin
1 to 2 tablespoons salt
Preheat oven to 350 degrees.
Put parchment on 2 full sheet pans and spray with cooking spray. Whisk eggs well to combine. In a large bowl combine black beans and all other ingredients. In batches, put into a food processor and puree leaving the beans, onions, and peppers with some texture. Alternately, you can mash all ingredients for 4 or 5 minutes with a potato masher. Form into ½ cup patties and place on parchment lined sheet pans. Cook for 15 to 20 minutes. Can flip half way through cooking time but not necessary.
Serve with bun, lettuce, tomato and condiments.