Black Bean Burgers

Black Bean Burgers

Forget the veggie burgers in the frozen food section of your supermarket! Homemade black beans burgers are so much tastier and better for you.

I featured this Black Bean Burger in my cookbook Simply Grilling.  It originated in the kitchen of  Nevada Presley (my dear friend and chef/owner of Get Fresh Memphis).  I so appreciate her always sharing flavorful vegetarian dishes with me.

This version is made with black beans and oats. A dash of cumin gives it a southwest spin.  Sometimes I serve it as a burger and others I serve it bun-less and topped with a spoonful of guacamole.

When making this recipe, do not be tempted to skip the step of draining the pureed vegetables. That extra moisture makes the black bean burgers too sticky to be grilled.

Also, the black bean burgers are refrigerated for an hour before cooking to help them keep their shape. To get ahead of the game, the burgers can be assembled as long as 24 hours in advance. Just be sure to cover and refrigerate until ready to grill.

Lastly, Nevada added the egg to help the burger stay together better. But for a vegan version, just omit the egg and add a tablespoon of veganaise.

Black Bean Burgers

1 can (15-ounce) black beans, drained and rinsed
1/4 cup finely diced green bell pepper (about 1/2 green pepper)
1/4 cup finely diced yellow onion (about 1/2 small onion)
3 cloves garlic, minced
1 egg
1 tablespoon chili powder
1 1/2 tablespoons cumin
1 teaspoon hot sauce
1/2 cup rolled oats
Vegetable oil, for the grates
4 hamburger buns, split
2 ripe avocados, pits removed and sliced

In a medium bowl mash the black beans with a fork until thick and pasty.

Place the green bell pepper, onion, and garlic in food processor and process until pureed. Place the mixture into a fine mesh strainer over a bowl and press to strain the liquid. Add to the beans and stir to combine.

In a small bowl stir together the egg, chili powder, cumin, and hot sauce. Add the egg mixture and the oats to the beans and stir until the mixture is sticky and holds together. Divide into four patties, each about 3/4-inch thick. Cover, place in the refrigerator, and chill for at least an hour and as long as overnight.

Preheat a clean grill to medium high for 8 to 10 minutes with the lid closed. Lightly brush the grates with oil.

Place the burgers on the grill. Close the lid and cook, turning once, until golden brown and warmed through, about 5 to 6 minutes on each side. About 1 minute before the burgers are done, place the buns, cut-side down, on the grill and cook until lightly toasted.

To serve, place each burger inside a bun and garnish with avocado slices. Serve immediately.

Serves 4.

Grill Pan: These burgers can easily be made indoors on a grill pan.

Photo by the talented Justin Fox Burks.

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Vegetarian Quinoa Chili

Vegetarian Quinoa Chili

Now that the weather has gotten cooler, I am starting to make hearty soups for supper.

Fuel Café in Memphis has had a vegetarian chili that I have loved for years.  Now that I am going meatless one day a week, I figured it was time to experiment in the kitchen and try to replicate this favorite.

Fuel adds quinoa to a traditional vegetarian bean quinoa … so I did the same.  The quinoa resembles the texture of ground beef in the dish … something that is good if your family is used to having meat in their chili.  And … the combo of the quinoa with the beans makes this dish a complete protein. Something that is an added nutritional bonus.

For ease, I used canned beans and tomatoes in my version.  I opted to use fire-roasted tomatoes instead of the regular variety because I like the added flavor they give a dish.  That said, regular diced tomatoes will work just as well.

Garnish your chili as you like … with a dollop of sour cream, shredded cheese, sliced jalapenos, or fresh cilantro.  We enjoyed ours with cornbread.  Next time, I’m making it with my Broccoli Corn Bread (click for the recipe) … I think it will be the perfect combo!

My recipe didn’t turn out exactly like Fuel Café’s … but I did come up with a chili that my whole family loved and that I will definitely be making often. It’s fun to take an idea from a dish you have had out or at a friend’s house and invent your own original!

Enjoy!

Vegetarian Quinoa Chili

1 tablespoon olive oil
1/2 cup finely diced yellow onion
2 cloves garlic, minced
1 tablespoon minced fresh jalapeño
1/2 green bell pepper, finely diced
1/2 red bell pepper, finely diced
2 cans (15-ounce) black beans, drained & rinsed
1 can (15-ounce) red kidney beans, drained & rinsed
1 can (28-ounce) fire-roasted diced tomatoes
1/2 cup water
3/4 cup quinoa, rinsed and cooked per package directions
1 tablespoon chili powder
1 teaspoon ground cumin
Kosher salt and freshly ground black pepper

In a large stockpot over medium-high heat, warm the oil until a few droplets of water sizzle when carefully sprinkled in the pot. Add the onion, garlic, jalapeno, green bell pepper, and red bell pepper, and cook, stirring, until the onions are soft, about 5 to 7 minutes.

Add the black beans, kidney beans, diced tomatoes, and water. Stir in the cooked quinoa. Season with the chili powder, cumin, and salt and pepper to taste. Over high heat, bring the mixture to a boil. Reduce the heat to medium-low and simmer uncovered, stirring occasionally, until thickened, about 30 to 35 minutes. Adjust seasonings as needed.

Serve hot. Garnish as desired.

Serves 6.

Cooking Tip: For a stronger chili flavor, you can add another tablespoon of chili powder.

Freezes well.

BBQ Chicken

You don’t have to be a pitmaster to make finger-lickin’ good barbecue chicken. These tips and tricks will have you mastering the grill like a pro.

First, start with the sauce.  Whereas bottled sauces are a tasty convenience, homemade sauces can be much tastier. Surprisingly easy to whip up using pantry staples, homemade sauces have a fresher and brighter flavor than their packaged counterparts. The recipe below is a basic barbecue sauce. But you can doctor it up by adding ingredients like honey, hot sauce and even bourbon to make your own signature sauce.

When preparing your chicken for the grill, be sure to let the meat stand at room temperature for about 30 minutes before putting it on the grates.  Taking away the chill will help your chicken cook more evenly and quickly.

For a boost of flavor, an easy trick is to season the chicken with a spicy dry rub instead of just salt and pepper. Brushing the chicken with a little oil before adding the rub will not only help the rub better adhere to the meat but will also help prevent sticking on the grill.

Two-zone grilling is especially helpful for cooking foods like bone-in chicken. Sear the chicken first over direct heat and then move it to an area with no heat to finish cooking by indirect heat. To create an indirect heating zone on your gas grill, simply turn off the burners on one side.  For a charcoal grill, place the hot coals only on one side of the grill. Also, closing the lid is essential when using indirect grilling. A closed lid helps the grill mimic an oven and evenly cook the chicken.

Finally, the key to perfect barbecue chicken is to apply the sauce when the chicken is almost done. This prevents the sauce from burning.

Enjoy!

BBQ Chicken

From Simply Grilling by Jennifer Chandler

For the Homemade Barbecue Sauce:

2 cups ketchup
1/2 cup water
1/3 cup apple cider vinegar
2 tablespoons light brown sugar
2 tablespoons molasses
1 teaspoon crushed red pepper flakes
1 teaspoon onion powder
1 teaspoon ground dry mustard
1 tablespoon Worcestershire sauce

For the Barbecue Chicken:

Vegetable oil, for grates
2 tablespoons paprika
1 tablespoon chili powder
1 teaspoon garlic powder
Kosher salt and freshly ground black pepper
2 tablespoons olive oil
2 1/2 pounds mixed chicken parts, such as breasts, thighs, drumsticks, and wings
1 cup barbecue sauce

To make the barbecue sauce:

In a large saucepan combine the ketchup, water, vinegar, brown sugar, molasses, red pepper flakes, onion powder, dry mustard, and Worcestershire sauce. Over high heat, bring the sauce to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, until the sauce thickens, about 20 to 25 minutes. Measure out 1 cup of sauce. Refrigerate the remaining sauce for another time.

To make the chicken:

Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil.

In a small bowl combine the paprika, chili powder, garlic powder, 2 teaspoons salt, and 1/2  teaspoon pepper. Brush the chicken with the olive oil. Generously season the chicken with the dry rub.

Place the chicken on the grill. Close the lid and cook, turning once or twice, until no longer pink in the middle, about 12 to 15 minutes per side. During the final 5 minutes of cooking, baste the chicken with the barbecue sauce. Remove the chicken from grill.

Serves 4.

The Photo was taken by the talented Justin Fox Burks.

Fish Tacos with Mango Slaw & Avocado Crema

If you travel to Mexico’s Baja region or sunny southern California, you will find hundreds of restaurants and food stands offering fish tacos. Most often the fish is beer-battered and fried. This version using marinated fish is a lot easier, and in my opinion, even more flavorful.

Plus I just love the extra boost of flavor from the crunchy mango slaw and the avocado crema. 

Enjoy!

Fish Tacos

For the Mango Slaw:
2 cups finely shredded green cabbage
1 1/2 cups finely shredded red cabbage
1 cup small-diced mango
1/4 cup thinly sliced red onion (about half a small onion)
2 tablespoons seeded and finely diced fresh jalapenos
3 tablespoons freshly squeezed lime juice
2 tablespoons olive oil
Kosher salt and freshly ground black pepper
2 tablespoons coarsely chopped fresh cilantro leaves

For the Avocado Crema:
2 large ripe avocados, peeled, pitted and coarsely chopped
2 tablespoons freshly squeezed lime juice
1/4 cup sour cream
Kosher salt and freshly ground black pepper

For the Fish Tacos:
1/4 cup plus 1 tablespoon olive oil, divided
2 tablespoons freshly squeezed lime juice
1 clove garlic, minced
1/2 teaspoon chili powder
4 tilapia fillets (6 ounces each)
Kosher salt and freshly ground black pepper
1 tablespoon olive oil
8 small (4-inch) flour tortillas, warmed

To make the mango slaw: In a large mixing bowl combine the green cabbage, red cabbage, mango, red onion, and jalapeno. Add the lime juice and olive oil and toss until well combined. Season to taste with salt and pepper. Fold in the cilantro just before serving.

To make the avocado crema: In a food processor puree the avocado and lime juice until smooth.  Blend in the sour cream. Place the crema in a bowl and season to taste with salt and pepper.

To make the fish tacos: In small bowl whisk together 1/4 cup of the olive oil, lime juice, garlic, and chili powder until well blended. Place the tilapia in a shallow dish, and pour the marinade over the fish. Cover and refrigerate for at least 30 minutes or up to 1 hour. Remove the fish from the marinade, drain off any excess, and discard the marinade. Season both sides of the fish with salt and pepper to taste.

In a large skillet over medium-high heat, warm the remaining tablespoon of oil until a few droplets of water sizzle when carefully sprinkled in the pan. Sear the fish on one side until the meat is well browned and releases easily from the pan, about 4 to 5 minutes. Turn and cook until the fish is cooked through, about 5 minutes more. Transfer the fish to a plate and break into large pieces.

Assemble the tacos by placing the fish (approximately half a fillet per taco) in the center of the tortillas. Garnish with desired amounts of the mango slaw and avocado crema. Serve warm.

Serves 4.

Time Saving Tip: Instead of shredding the cabbage for the slaw, pick up a package of shredded Angel Hair Cole Slaw in your produce department.

Do Ahead: The slaw can be made up to 2 hours ahead. Store covered in your refrigerator until ready to serve.

Variation: For a kid friendly version, melt cheddar cheese on a tortilla and top with the seared fish.

Chili Con Carne

The cowboys of the Old West knew just what they were doing when they concocted chili. Nothing satisfies on a chilly winter night like this spicy one-dish meal.

I am what you may consider a chili “purist”… a simple yet spicy Chili Con Carne being my favorite.  The heat in my recipe comes from chili powder.  But I also add cumin and oregano to give the flavor more depth. 

I don’t normally add beans to mine, but if you like beans in your chili, no problem. Just add a drained can (15-ounce) of red kidney beans. 

This simple, old West dish is also an ideal dinner party option.  Chili is easy to make (the cowboys did it over a simple campfire), can be made ahead of time, and even freezes well.

Set out colorful bowls, encourage guests to serve themselves straight from the pot and then garnish their chili with their favorite toppings from your “chili bar.”  Sour cream, fresh cilantro, jalapenos, minced onion, shredded cheese, diced mild green chilies, and hot sauce all make great garnishes to any bowl of chili.  Plus your guests will have a ball concocting their own signature dish.

Enjoy!

Chili Con Carne

1 tablespoon vegetable oil
1 1/2 pounds ground beef
1/2 cup small-diced yellow onion (1 small onion)
1/2 cup seeded and small-diced green bell pepper (1 pepper)
4 cloves garlic, minced
2 tablespoons chili powder
1/2 teaspoon salt
2 teaspoons ground cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne
1 dash paprika
1 bay leaf
1 can (15-ounce) whole tomatoes
3 tablespoons tomato paste
1 teaspoon sugar
2 cups water

In a large stockpot over medium–high heat, warm the oil until a few droplets of water sizzle in the pot. Add the meat and cook, stirring occasionally, until browned and cooked through, about 5 minutes. Add the onion, green bell pepper, garlic, chili powder, salt, cumin, oregano, cayenne, paprika, and bay leaf and cook, stirring, until vegetables are softened, about 4 minutes.

Add the whole tomatoes to the pot, breaking them up with a spoon or fork. Add the tomato paste, sugar, and water to the pot. Stir well and bring to a boil. Lower the heat to medium-low and simmer, uncovered, for 30 minutes, stirring occasionally to prevent the chili from sticking to the bottom of the pot. Adjust seasonings as necessary. Serve hot.

Serves 6.