Black Bean Butternut Squash Veggie Burgers

black bean butternut squash homemade veggie burgers recipe. reci
As a vegetarian, veggie burgers are something I grew up eating all the time. I’ve been in the mood for a “burger” recently, but now that I have a son, I’ve become a lot more conscious of the ingredients in the foods we eat. I found that my favorite veggie burgers that you can buy in stores are full of ingredients I can’t pronounce, and included things like caramel food coloring! In addition, I try not to eat too much soy, so that leaves a lot of “fake” meats out. So, I was determined to come up with my own recipe for veggie burgers — and I’m happy to say that these were a hit! Even my husband (who is not a vegetarian, and loves himself a good burger), ate SIX of these burger sliders! Six!! So, I consider that a vote for these being a decent substitute for the real thing. Especially when prepared with all the toppings, like swiss cheese, dijon mustard, and ketchup!

The base of the burgers are black beans and butternut squash — both of which are full of nutrients and are a great addition to your diet. If you are in a rush and want to make these burgers quickly, there are so many shortcuts you can take — using boxes or cans of cooked black beans, using frozen butternut squash, and using frozen garlic cubes are all ways to turn this into a speedy dinner!

In addition, these veggie burgers are egg free, and vegan (if you don’t add the swiss cheese at the end). The bread crumbs and olive oil act as a “binder” for the burger, so they still stay together — and because they are baked in the oven, you can go get something else done while they are baking, rather than cooking them individually on the stove.

black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci

Homemade Black Bean Butternut Squash Veggie Burgers [ Recipe by Neshikot.com ]

Ingredients:
4 tbs olive oil (2 tbs for sautéing onions and garlic, 2 tbs for burger mixture)
1 onion, diced
4 tsp garlic, minced
2 boxes of black beans (no salt added), drained and rinsed
1/2 cup water
1 1/4 cup mashed butternut squash (can use fresh or frozen)
1 1/4 cup whole wheat bread crumbs
12 slider buns
12 slices of swiss cheese (omit if vegan)

Directions:
Chop onion and garlic. Drain and rinse black beans. Prepare mashed butternut squash.

Heat 2 tbs olive oil over medium heat and sauté onions for about 5 minutes. Add garlic and sauté for about 1 to 2 minutes. Next, add black beans and water and bring to a boil. Reduce heat and simmer for 3 to 5 minutes. Remove from heat and pour beans mixture into a large mixing bowl.

Preheat oven to 375 degrees.

To the black beans mixture, mix in: the mashed butternut squash, the bread crumbs, and 2 tbs olive oil. The mixture will be fairly thick.

Line a baking sheet with parchment paper. Using a 1/3 cup measuring cup, pack with burger mixture, using the back of a spoon to press down. Turn cup over on the parchment paper, and tap lightly under burger releases. Continue with the rest of the burger mixture.

Bake at 375 degrees for 20 minutes. Remove from oven, and gently flip burgers over. Bake for another 20 minutes. If using cheese, remove from oven about 5 minutes before they are finished and layer swiss cheese slices over the burgers.

Serve on whole wheat slide buns with any of your favorite toppings, such as: ketchup, mustard, lettuce, mayo, tomatoes, and/or pickles.

Makes about 12 to 15 burgers.

black bean butternut squash homemade veggie burgers recipe. reci
black bean butternut squash homemade veggie burgers recipe. reci

Black Bean, Broccoli, and Brown Rice Burritos

neshikot-black-bean-broccoli-burritos-009
These burritos are hearty, delicious, and easy to make! They are a favorite in our family, from the littlest member to the eldest. The black beans and broccoli are both great sources of iron and protein, and the brown rice ties it all together. The black beans are cooked with salsa, onions, and garlic, making these burritos super tasty in addition to being full of important nutrients!

neshikot-black-bean-broccoli-burritos-001
neshikot-black-bean-broccoli-burritos-003
neshikot-black-bean-broccoli-burritos-004
neshikot-black-bean-broccoli-burritos-005
neshikot-black-bean-broccoli-burritos-006
neshikot-black-bean-broccoli-burritos-007
neshikot-black-bean-broccoli-burritos-008
neshikot-black-bean-broccoli-burritos-011
neshikot-black-bean-broccoli-burritos-013

Healthy Black Bean & Broccoli Burritos [ Recipe by Neshikot.com ]

Ingredients:
2 tbs olive oil
1 onion, chopped
3 tsp garlic, minced
2 boxes of black beans, drained and rinsed (about 14oz each)
1 1/2 cups salsa
1 lb steamed broccoli (fresh or frozen)
3 cups cooked brown rice
12 oz shredded cheese
10 whole wheat tortillas

Directions:
Chop onion and drain/rinse black beans. Heat olive oil over medium heat, add onions and sauté for 5 minutes. Add garlic and sauté for another 2 minutes. Add black beans and salsa, and bring to a boil. Lower heat and simmer for 3 to 5 minutes. Remove from heat and place into a large bowl.

While black beans and salsa are cooking, steam broccoli and prepare brown rice.

Preheat oven to 350 degrees.

Add steamed broccoli and cooked brown rice to the bowl, and mix together with the black bean and salsa mixture. Next, mix in 1 1/2 cups of the shredded and cheese.

Place tortillas on a plate, between two wet paper towels. Microwave for about 60 seconds.

Line a baking sheet with parchment paper. On each tortilla layer about 3 or 4 heaping spoonfuls of mixture. Roll up the tortilla and place seam side down on the baking sheet. When all 10 burritos are ready, top with the remaining shredded cheese.

Bake at 350 degrees for about 20 minutes, or until cheese on top is melted and starting to brown.

Notes:
If you need to make these burritos quickly, there are a few products that will really speed up your cooking. I love using Dorot garlic cubes, which you just pop out straight into the pot. Using frozen broccoli and frozen cooked brown rice will also speed up the preparation a great deal as well.

My toddler LOVES these burritos. However, if you are feeding these to a toddler, please make sure they are properly cooled and you chop the pieces up very well.

neshikot-black-bean-broccoli-burritos-014
neshikot-black-bean-broccoli-burritos-015