Burgers were my very favorite food in my less-healthier days, and honestly, not much has changed. In fact, going plant-based has opened up a world of infinite burger and flavor combinations for me. Mexican black bean burgers, Indian chickpea patties, and Greek lentil walnut patties....you are truly only limited by your imagination. Someday I'll make a plant-based burger cookbook, I think.
Plantains, or cooking bananas, are indigenous to Southeast Asia and are typically classified into two different groups: the horn plantain and the French plantain. Both types grow in India, Africa, and tropical America. The French plantains also occur in Indonesia and the islands of the Pacific.
Plantains are a rich source of easily digestible complex carbohydrates that pair well with quality protein (black beans) and fat (avocado) sources to make a kick-ass complete meal! Plantains are also high in fiber, the antioxidant vitamin C, and potassium. They are extremely versatile and can be eaten as a dessert or fried like a potato and everywhere in between. Plus, they are usually very inexpensive and easy to find year-round.
This burger will leave you feeling satisfied without feeling sluggish or sleepy. In fact, it will give you a nice, clean energy boost!
Ingredients:
1 can black beans, rinsed and drained
3 ripe plantains, peeled and sliced into thick rounds
1 green onion, thinly sliced
1 tbsp. avocado oil
1 tbsp. jerk seasoning
1 cup oat flour
1 1/2 tbsp. jerk seasoning
1 tsp salt
1 tbsp. avocado oil, for frying
Preheat oven to 400 degrees and line a baking sheet with parchment paper. Combine plantains, 1 tbsp. avocado oil, and 1 tbsp. of jerk seasoning until evenly coated in spice. Spread plantains over a single layer and bake for 20 minutes. Remove from oven and cool slightly.
In a food processor, pulse black beans and cooked plantains until the big chunks are gone. Transfer black bean and plantain mixture to a large bowl and add the oat flour, salt, green onions, and 1 1/2 tbsp. of jerk seasoning. Stir to combine, using a stiff spatula or wooden spoon, until the oat flour and spices are no longer visible in the mix.
Heat a large non-stick skillet over medium heat. Wet your hands so the mixture doesn't stick and grab a handful of the burger mixture. Using your hands, roll into a medium-sized ball and then flatten the ball into a patty with your palms, rounding out the edges using your fingers.
Add 1 tbsp. of avocado oil to the pan and when it shimmers, add your first patty. Do not crowd the pan - each patty should have an inch of space around it to cook. Cook each side for about three to four minutes, checking frequently. Because of the sugars in the plantain, the patty will blacken fairly quickly but don't worry! It's not burnt, its just yummy caramelized natural sugars.
Remove from pan to a wire rack to cool while you cook the other patties.
Burger Assembly Ideas:
-Gluten free/dairy free bread, toasted (I like Little Northern Bakehouse or Schar)
-Shredded romaine
-Baby spinach leaves
-Sliced mango
-Sliced avocado
-Thinly sliced red onion
-Shredded jicama and lime juice
-Hot sauce (I like Yellowbird Habanero Hot Sauce)
-Thinly sliced tomatoes
-Vegan mayo
Pile it high and open wide! I promise you'll be feelin' no problems, mon!