Gluten-Free Black Bean Burgers (and Plant-Based Eating in the Summer)
Are you thinking about trying a plant-based diet?
- Maybe you’re interested in a vegan diet. (A vegan diet avoids all animal-derived foods including meat, eggs and dairy.)
- Maybe you’ve considered trying Meatless Mondays, where you give up animal products one day a week.
- Maybe you’re considering switching to one or two plant-based meals a day.
Summer is a great time to give a plant-based menu a try. Farmers’ markets are overflowing with vibrantly colored produce. These brilliant fruits and vegetables just beg to be eaten as soon as you get home or prepared with as little effort as possible! I think even the most dedicated meat-lover appreciates a cool, crisp salad on a hot summer day.
Vegan meals can be as fancy and elaborate as any traditional meal, but since summer dining is usually a little more casual, it’s an ideal time to try out some new simple-to-prepare menu items.
Because these black bean burgers come together in minutes, they’re a terrific jumping-off point for trying to add some more vegan foods to your repertoire. You can serve them on a favorite bun or biscuit, wrap them in a tortilla, or place one on a bed of greens with a dollop of salsa.
Black Bean Burgers
This recipe comes from my book, Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes.
1 15-ounce can black beans, drained and rinsed
1/4 cup prepared salsa
1/4 cup corn kernels (either fresh or frozen and thawed)
1/4 cup chopped red onion
1/4 cup cornmeal
1 teaspoon oil (olive, canola, etc.)
Mash black beans with a potato masher or fork. Mix in salsa, corn, onion, and cornmeal. Form into 4 patties.
Heat oil in a skillet. Cook burgers in hot pan, cooking 2-3 minutes per side.
Makes 4 Servings
Which vegan dishes do you enjoy during the Summer months?
Kim Lutz is the author of Welcoming Kitchen: 200 Delicious Allergen and Gluten-free Vegan Recipes and the gluten-free, allergen-free, vegan website, welcomingkitchen.com. Kim is the co-author with Megan Hart, MS, RD, LD, of The Everything Organic Cooking for Baby and Toddler Book and The Everything Guide to Cooking for Children with Autism.