I am glad the Royals game was postponed yesterday. They
needed a day off. In fact, they could use a week or two off because they aren’t
playing that well as of late. So far in June, they are 5-6, and were 14-12 in
May, good for a 19-18 record since the end of April when they were 15-8. I do
not feel the need to regurgitate the reasons that they are not playing as well
as they did to start the season, except to say that it is time to bench Omar
Infante and Alex Rios.
Rather, I thought I would post my recipe for Black Bean
Sliders with homemade Yeast Buns, because my friends have decided to go
Lacto-Ovo Vegetarian and Alcohol-free in July for some reason. It never hurts
to be healthy, so feel free to use my recipe, which is chock full of protein,
fiber, and heat, plus they would be a enjoyable to eat while watching a Royals game! And if you ever need any health or cooking tips, hit me up…
Burgers - makes about 6-12 burgers depending on how
large you make the patties
Ingredients:
1 can of black beans, drained and rinsed. This removes some moisture, along with any added sodium, so the burgers will be low-sodium, high fiber, and high protein. Very healthy!
1/2 an onion, diced
1 tablespoon of chopped garlic
1 egg
1/2 cup bread crumbs
1 tablespoon of chili powder
1 tablespoon of cumin
1 tablespoon of chili sauce (I used Sriracha) - you can leave this out if you don't like spicy foods but I think it gave the burgers some great flavor and a little kick.
Directions:
After rinsing and draining the beans, mash them until they are thick and pasty.
Finely chop the onions and garlic and add them to the beans and stir them well.
In another bowl, stir the egg, cumin, chili powder, and chili sauce until it is well-combined, then add it to the beans and mix well.
Add the bread crumbs. I ended up using a little more than a 1/2 cup. Mix it well.
Let it sit for a few minutes so the bread crumbs can absorb some moisture, which will help the patty stay together.
Then form a patty. You can grill or bake them. If grilling outside, use high heat. If grilling inside, use medium-high heat. Since the beans are mashed, they will burn easy so be prepared for slightly blackened burgers (this won't affect the taste much). If baking, bake at around 375 degrees for 5-10 minutes on each side. I grilled and baked some and they both tasted wonderful.
Yeast Buns - makes about 8-10 buns depending on how large
Ingredients:
2 packets of yeast (alternatively, this is about 2 tablespoons)
1 cup of warm water (not too hot or it will kill the yeast - should be around 110 degrees)
1/3 cup oil - you can use vegetable or olive oil. I used olive oil because I like the flavor it gives to bread
1/4 cup sugar
1 egg
1 teaspoon of salt
3-4 cups of flour - you can use whole wheat or white. I usually use a mixture of white and whole wheat because using only whole wheat will make the bread sort of hard, and using all white flour will basically be like eating sugar out of the bowl (It tastes good but has no redeeming health value). With whole wheat flour you get some vitamins and fiber.
Directions:
Dissolve the yeast in the warm water, which means stir it until the water looks sort of like watery hot cocoa. Add the sugar and oil and let it sit for 5-10 minutes. You should start to see some foaming occur. The foaming will indicate that the yeast is alive and active and the buns will rise.
Add the egg and salt and mix well.
Add 3 cups of flour and mix well.
Start kneading the dough and add flour as needed. Knead it until it is smooth and elastic and does not stick to your hands. You may end up adding another cup of flour or more. It should be kind of like play-dough but more elastic.
Divide the dough into however many buns you want. I just tore off a handful of dough and rolled it into a ball. You will want them big enough to cover your burger patties so keep that in mind.
Let the buns rest for 10 minutes. There is no need for these rolls to rise much.
While it rests, pre-heat the oven to 425 degrees.
After resting and preheating, put the buns on a greased baking sheet and bake them for 8-12 minutes until they are golden brown and sound sort of hollow when you knock on them. Once cool, you can slice them in half and add the black bean slider patty. Bon Appetit!
Ingredients:
1 can of black beans, drained and rinsed. This removes some moisture, along with any added sodium, so the burgers will be low-sodium, high fiber, and high protein. Very healthy!
1/2 an onion, diced
1 tablespoon of chopped garlic
1 egg
1/2 cup bread crumbs
1 tablespoon of chili powder
1 tablespoon of cumin
1 tablespoon of chili sauce (I used Sriracha) - you can leave this out if you don't like spicy foods but I think it gave the burgers some great flavor and a little kick.
Directions:
After rinsing and draining the beans, mash them until they are thick and pasty.
Finely chop the onions and garlic and add them to the beans and stir them well.
In another bowl, stir the egg, cumin, chili powder, and chili sauce until it is well-combined, then add it to the beans and mix well.
Add the bread crumbs. I ended up using a little more than a 1/2 cup. Mix it well.
Let it sit for a few minutes so the bread crumbs can absorb some moisture, which will help the patty stay together.
Then form a patty. You can grill or bake them. If grilling outside, use high heat. If grilling inside, use medium-high heat. Since the beans are mashed, they will burn easy so be prepared for slightly blackened burgers (this won't affect the taste much). If baking, bake at around 375 degrees for 5-10 minutes on each side. I grilled and baked some and they both tasted wonderful.
Yeast Buns - makes about 8-10 buns depending on how large
Ingredients:
2 packets of yeast (alternatively, this is about 2 tablespoons)
1 cup of warm water (not too hot or it will kill the yeast - should be around 110 degrees)
1/3 cup oil - you can use vegetable or olive oil. I used olive oil because I like the flavor it gives to bread
1/4 cup sugar
1 egg
1 teaspoon of salt
3-4 cups of flour - you can use whole wheat or white. I usually use a mixture of white and whole wheat because using only whole wheat will make the bread sort of hard, and using all white flour will basically be like eating sugar out of the bowl (It tastes good but has no redeeming health value). With whole wheat flour you get some vitamins and fiber.
Directions:
Dissolve the yeast in the warm water, which means stir it until the water looks sort of like watery hot cocoa. Add the sugar and oil and let it sit for 5-10 minutes. You should start to see some foaming occur. The foaming will indicate that the yeast is alive and active and the buns will rise.
Add the egg and salt and mix well.
Add 3 cups of flour and mix well.
Start kneading the dough and add flour as needed. Knead it until it is smooth and elastic and does not stick to your hands. You may end up adding another cup of flour or more. It should be kind of like play-dough but more elastic.
Divide the dough into however many buns you want. I just tore off a handful of dough and rolled it into a ball. You will want them big enough to cover your burger patties so keep that in mind.
Let the buns rest for 10 minutes. There is no need for these rolls to rise much.
While it rests, pre-heat the oven to 425 degrees.
After resting and preheating, put the buns on a greased baking sheet and bake them for 8-12 minutes until they are golden brown and sound sort of hollow when you knock on them. Once cool, you can slice them in half and add the black bean slider patty. Bon Appetit!
I have never taken pictures when making these, but I can assure you that they look and taste great. Overall, it takes me about 40 minutes to make everything combined. Hope you enjoy!
No comments:
Post a Comment