It’s almost Strawberry Season, one of my favorite times of the year. Strawberries can be eaten any time of the day because they are just too good to limit to breakfast and dessert. Moreover, this Spinach Strawberry Goat Cheese Salad is one epically delicious way to incorporate this springtime fruit. In Oregon, fresh strawberries are ripe in May and June! The season is quick so grab them while you can!
Why You Will Love Making This Recipe
This recipe is healthy, easy, and ready in under 15 minutes. It makes for an excellent side salad or make it a meal with some additional protein like baked tofu, roasted chickpeas, smoked fish, or grilled shrimp!
Spinach Strawberry Salad Ingredients
Strawberries: Strawberries are the ingredient that makes this salad stand out. I recommend using local strawberries for optimal strawberry flavor.
Baby Spinach: Spinach is the base leafy green of this salad recipe. You could swap this ingredient out for Romain, Butter Lettuce, or a combination of lettuces.
Cucumber: Cucumber is one of my favorite veggies to include in a salad. The flavor is subtle and refreshing and the texture is crisp and hydrating.
Goat Cheese: Creamy and delicious
Nuts: I chose pine nuts but other nuts that would work are sliced almonds, shelled pistachios, walnuts, or candied pecans.
Dressing: I used a balsamic vinegar-based vinaigrette in this Strawberry Spinach Salad recipe. Other dressing possibilities include champagne vinaigrette or poppy seed dressing.
Herbs: Such as basil, dill, parsley, mint.
Salt and Freshly Ground Pepper
I love to use my basil balsamic vinaigrette for this salad. Be sure to use a flavorful olive oil for extra flavor and depth.
Step – By – Step Instructions
Make the Balsamic Vinaigrette Dressing:
In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.
Combine Salad Ingredients:
In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
Add the nuts, if using, to the salad bowl.
Dress the Salad:
Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.
Toss Gently:
Toss the salad gently to coat the ingredients evenly with the dressing.
Serve:
Serve the salad immediately.
Pairings and Compliments
Protein Pairing
To make this meal a bit more filling add some more protein! I like to add leftover grilled chicken or shrimp from a previous meal. Looking to add more plant-based protein? Try adding some marinated tofu, or roasted chickpeas. YUM.
Other Compliments
Serve this dish with a cup of soup or fresh-baked bread from your favorite local bakery! Another way to dish up this recipe is as a side dish. This salad compliments some organic sweet Italian sausage or grass-fed beef burgers. Additionally, this recipe would be wonderfully enjoyed at a Mother’s Day Brunch or Memorial Day BBQ! And lastly, this Strawberry Spinach Salad is a nutritious and delicious addition to any event or cookout.
Sharper Nutrition Fix: Iron
Cool Science: Iron Absorption Strawberries and Spinach
A topic we don’t normally think much about is Nutrient Absorption. In order for our bodies to utilize the nutrients in the food we eat, it must first be absorbed. Some foods do a better job of providing bioavailable nutrients than others; one example of this is Iron. There are two types of Iron that we consume in our diets, heme iron and non-heme iron.
Heme iron is easily absorbed in the body and found in foods like red meat.
Non-heme Iron is not as readily absorbed and is found in foods like dark leafy greens, like spinach.
For individuals who eat completely plant-based or mostly plant-based, one of the best ways to ensure adequate iron levels is to consume Vitamin C with iron-rich foods. Consuming foods high in Vitamin C, like fruits (aka strawberries) and vegetables, has been shown to improve the absorption of non-heme iron in the body.
Why Care About Iron
Iron plays an important role in many vital bodily functions. Below are just a few.
Iron benefits immunity
Improvements in Athletic Performance
Iron benefits energy and alertness
Something To Note
This Strawberry Spinach Salad Recipe could be a super salad for iron absorption. However, there are other factors that might inhibit iron absorption. If you are struggling with Iron Deficiency or Iron Deficiency Anemia, I recommend working 1:1 with a Registered Dietitian.
Like this recipe?! Here are some other salad recipes you may enjoy!
A handful of fresh herbs per eaters preferencebasil, parsley, dill, mint etc
Vinaigrette Dressing
½cupolive oil
⅓cupbalsamic vinegar
2tbspfresh lemon juiceoptional
1tspkosher saltor to taste
½tsp fresh cracked pepper
1/4cup basil, chopped or julienned
Instructions
Make the Balsamic Vinaigrette Dressing
In a small mixing bowl or a glass jar with a lid, combine the balsamic vinegar, extra virgin olive oil, honey or maple syrup (if using), Dijon mustard, and minced garlic (if using).
Whisk the ingredients together until well combined, or if using a jar, tightly close the lid and shake vigorously until the ingredients are emulsified.
Season the dressing with salt and freshly ground black pepper to taste. Adjust the sweetness and acidity by adding more honey/maple syrup or balsamic vinegar if desired.
Combine Salad Ingredients
In a large salad bowl, combine the spinach leaves, herbs, sliced strawberries, cucumber and crumbled goat cheese.
Add the nuts, if using, to the salad bowl.
Dress the Salad
Drizzle the homemade balsamic vinaigrette dressing over the salad. Start with a smaller amount and add more to taste if needed.
Toss Gently
Toss the salad gently to coat the ingredients evenly with the dressing.
This Coconut Butter Bean Curry with Lentils is a warm and cozy one-pot meal. Inspired by Indian dal, this dish is ready in under an hour. Butter Beans and Lentils shine in this dish with coconut milk for creaminess, onions, garlic, and spices for flavor, lime for zest, and jalapeno olive oil for a spicy finishing kick.
Why You Will Love Making This Meal
This dish is quick, easy, and requires minimal cleanup. The majority of my cooking requires those three attributes.
This dish is packed with plant-based proteins and fiber, offering many health benefits.
I also love that this meal is vegan, thus having a lower environmental impact when compared to animal-based protein meals. Eating more plant-based meals like this one can help reduce greenhouse gas emissions, preserve water resources, and mitigate deforestation.
But best of all, this meal is super cozy, customizable, and delicious. This dish accommodates varieties of beans and vegetables such as garbanzo beans, leafy greens, carrots, and potatoes.
How to Serve This Curry Recipe
I enjoy serving this easy Butter Bean Curry as a stand-alone dish or paired with basmati rice, quinoa, naan bread, or my personal favorite, buttered and toasted sourdough slices.
Ingredients in This Indian Dal-inspired Butter Bean Curry Recipe
Butter Beans
Lentils
Full Fat Coconut Milk
Spices – I use fresh ginger, garam masala, freshly ground cumin, and turmeric powder from Arome
Olive Oil – I use Arome olis to for sauteeing the veg and for finishing this dish
Onions – I prefer yellow or sweet onions however red onions could be used in a pinch.
Garlic
Crushed Tomatoes – Chopped tomatoes can work in a pinch (even better if you give them a quick blend in a blender).
Green Chilis
Vegetable Broth
Fresh Lime Juice
Garnishes – more fresh lime, fresh cracked black pepper, cilantro, coconut milk or yogurt, and of course olive oil.
Step By Step Instructions
1. Sauté Aromatics:
Heat the extra virgin olive oil in a large pot over medium heat.
Add the chopped onion and cook until softened about 5 minutes.
Add the minced garlic and grated ginger to the pot, then cook for another 2 minutes, stirring frequently.
2. Spice Infusion:
Stir in the garam masala, ground cumin, and turmeric powder. Cook for 1-2 minutes until fragrant.
Add the can of green chilis (with their liquid) to the pot and stir to combine.
3. Simmer with Tomatoes and Broth:
Pour in the crushed tomatoes and vegetable broth. Stir well to combine all the ingredients.
Add the dried lentils to the pot and stir to combine. Bring the mixture to a simmer and let it cook for 12 minutes, stirring occasionally.
4. Incorporate Beans and Coconut Milk:
Add the butter beans to the pot, along with the coconut milk. Stir well and let the curry simmer for another 10 to 15 minutes allowing the flavors to meld and lentils to soften.
5. Season and Serve:
Season the curry with salt, pepper, and lime juice to taste. Adjust seasoning as needed.
Serve the Coconut Curry hot and choose your garnishes such as fresh cilantro, a dollop of yogurt or splash of coconut milk, a drizzle of Jalapeno Fused Olive Oil, or an extra squeeze of lime juice if desired.
FAQs (Ask a Dietitian!)
What are Butter Beans called in America?
Butter Beans are also known as lima beans in the States.
When I think of lima beans, I think of those greenish beans resembling edamame. This is because green lima beans are harvested early, while the beans are still young and tender. In contrast, white lima beans or butter beans are left to fully mature on the plant before being harvested and stored.
What are some common uses for Butter Beans?
Curries, Soups, Stews
Plant-based burgers
Southern dishes – such as succotash
Bean Dips
Salads and Bean Salads
Are Butter Beans good for you?
Yes, butter beans have protein, fiber, vitamins, and minerals that are important for a balanced diet.
However, it is important to note, that individual dietary needs and health conditions vary. It is a good idea to consult with a dietitian 1:1 for personalized nutrition advice.
Hood River Local Business Shout Out!
I gathered the spices and olive oils used in this recipe from Arome, a woman-owned business located in the heart of downtown Hood River, Oregon.
Arome’s spices are carefully ordered and ground in small quantities on-site. They source their extra virgin olive oil from the hemisphere providing the freshest crush possible throughout the year. They carry oils from Chile, South Africa, Australia, Spain, Greece, California, and of course, Italy.
Not local to Hood River? No problem, you can purchase oils, spices, vinegar, loose-leaf teas, and kitchenware from the Arome Shop Online. (This is not an affiliate link, just a shout-out to one of my favorite Hood River shops!)
Enjoy This Recipe? Check Out These Recipes and Articles!
8ozcoconut milkfor creamier curry, use the entire can
1/2 tspkosher salt
1lime, juiced
cilantro
coconut milk or yogurt
olive oil
Instructions
Sauté Aromatics
Heat the extra virgin olive oil in a large pot over medium heat.
Add the chopped onion and cook until softened, about 5 minutes.
Add the minced garlic and grated ginger to the pot, then cook for another 2 minutes, stirring frequently.
Spice Infusion
Stir in the garam masala, ground cumin, and turmeric powder. Cook for 1-2 minutes until fragrant.
Add the can of green chilis (with their liquid) to the pot and stir to combine.
Simmer with Tomatoes and Broth
Pour in the crushed tomatoes and vegetable broth. Stir well to combine all the ingredients.
Add the dried lentils to the pot and stir to combine. Bring the mixture to a simmer and let it cook for 12 minutes, stirring occasionally.
Incorporate Beans and Coconut Milk
Add the butter beans to the pot, along with the coconut milk. Stir well and let the curry simmer for another 10 to 15 minutes allowing the flavors to meld and lentils to soften.
Season and Serve
Season the curry with salt, pepper, and lime juice to taste. Adjust seasoning as needed.
Serve the Coconut Curry hot and choose your garnishes such as fresh cilantro, a dollop of yogurt or splash of coconut milk, a drizzle of Jalapeno Fused Olive Oil, or an extra squeeze of lime juice if desired.
This Bacon “Wrapped” Jalapeno Popper Air Fryer recipe is healthy, delicious, and nutritious. I add butternut squash to the filling to provide a creamy, slightly sweet, and veggie packed bite!
Why You Will Love Making This Recipe
Flavor: The combination of spicy jalapenos, creamy cheese filling, and crispy bacon is incredibly flavorful and satisfying.
Indulgence with moderation: By creating a healthier version, individuals can indulge in this delicious treat without feeling guilty about consuming excessive calories or saturated fats.
Sharing with others: Making a healthier version of a popular dish allows individuals to share their culinary creations with friends and family, promoting healthier eating habits among loved ones.
Ingredients
Experimenting with healthier ingredients allows for creativity in the kitchen. You can swap the butternut squash for pureed carrot, sweet potato, or even pumpkin!
Jalapenos
Cream Cheese – option for use vegan for dairy free
Prepare the Jalapenos: Cut the jalapenos in half lengthwise and remove the seeds and membranes to reduce heat.
Prepare the Filling: In a mixing bowl, combine the softened cream cheese, mashed butternut squash, salt, pepper, and shredded cheddar cheese. Mix until well combined.
Fill the Jalapenos: Spoon the cream cheese and butternut squash mixture into each jalapeno half, ensuring they are well-filled.
Top jalapeno and filling with 1/2 tsp shredded cheddar cheese then top with a piece of bacon.
Air frying: Preheat your air fryer to 375°F. Place the bacon-wrapped jalapeno poppers in a single layer in the air fryer basket.
Air fry for 10-12 minutes or until the bacon is crispy and the jalapenos are tender.
Serve: Carefully remove the jalapeno poppers from the air fryer. Allow them to cool slightly before serving.
How to Serve This Recipe
Below are some suggestions for serving this recipe.
Arrange on a Platter: Place the jalapeno poppers on a serving platter or plate, arranging them neatly for presentation.
Garnish: If desired, garnish the jalapeno poppers with fresh chopped cilantro, green onions, or a sprinkle of smoked paprika for extra flavor and visual appeal.
Serve Warm: Jalapeno poppers are best enjoyed warm, so serve them promptly after cooking.
Enjoy This Bacon Wrapped Jalapeno Air Fryer recipe?
8tspshredded cheddar cheese, dividedyou will use 1/2 tsp cheddar cheese on each popper
4strips no nitrite bacon, cut into 4 pieces
Instructions
Prepare the Jalapenos
Cut the jalapenos in half lengthwise and remove the seeds and membranes to reduce heat.
Prepare the Filling
In a mixing bowl, combine the softened cream cheese, mashed butternut squash, salt, pepper, and shredded cheddar cheese. Mix until well combined.
Fill the Jalapenos
Spoon the cream cheese and butternut squash mixture into each jalapeno half, ensuring they are well-filled.
Top jalapeno and filling with 1/2 tsp shredded cheddar cheese then top with a piece of bacon.
Air frying
Preheat your air fryer to 375°F.
Place the bacon-wrapped jalapeno poppers in a single layer in the air fryer basket.
Air fry for 10-12 minutes or until the bacon is crispy and the jalapenos are tender.
Serve
Carefully remove the jalapeno poppers from the air fryer. Allow them to cool slightly before serving.
Notes
To make Vegan or Dairy Free: Swap Cream Cheese with Cashew Cream or a Vegan Cream Cheese. Swap Cheddar cheese by mixing in nutritional yeast to Vegan Cream cheese swap. Omit bacon. Top with diced chives and paprika after cooking.To make Vegetarian: Omit bacon and top with diced chives and paprika after cooking. This recipe is Gluten and Grain Free, Soy Free, and Peanut/Nut Free.Option to serve with some Greek yogurt or sour cream as an easy dipping sauce!
Cowboy Caviar is sometimes also called Texas caviar or cowboy dip. I love to bring it to potlucks with a big ole bag of corn tortilla chips.
Dietitian tip, this is also a cowboy caviar salad.
Cowboy Caviar Ingredients
Lentils – I always make Cowboy Caviar using at least 2 different legumes. Usually, I use 2 different-sized legumes, but for this recipe, I decided to celebrate the new year by swapping in Lentils.
Beans – I used black beans
Sweet Corn – option to use canned, fresh, or frozen corn
Peppers – options to use green bell pepper, yellow bell pepper, or red bell peppers.
Spice tip: You can completely omit the jalapeno or only add 1 to reduce the heat. However, if you want the dish super spicy, don’t remove the ribs or seeds of the jalapeno. This is where most of the jalapenos’ heat comes from.
Onions – shallots, white, sweet, yellow, or red onions work well.
Herbs – I decided to use parsley
Herb Tip: Consider swapping the parsley with cilantro or any other herb you love!
Optional ingredients –avocado, tomatoes, black eye peas, or spicy peppers
Cowboy Caviar Dressing Recipe
I like to keep this dressing simple with only five ingredients – oil, vinegar, honey, salt, and pepper.
Use a flavorful olive oil. There is no actual cooking in this recipe, so there is no need for the extra virgin stuff. For the vinegar, I used a lovely lemon champagne vinegar on hand. You could use white balsamic, champagne, or red wine vinegar, or add some freshly squeezed lemon or lime juice.
Ever been to one of those fancy olive oil and vinegar shops? Those are perfect for a recipe like this. I bought a raspberry white balsamic vinegar that, if I still had it, would have tasted divine in this dish!
Or keep it simple with a store-bought or homemade Italian dressing.
How To Make Cowboy Caviar
First, chop all your veggies. Then pour them in a large bowl. I try to keep my veggie pieces roughly the size of a black bean.
Next, Mix! Add all the dressing ingredients to a bowl or mason jar, then whisk or shake! Then pour the salad dressing over your veggies and mix!
Finally, serve!
How To Serve This Recipe
Some options for serving this yummy dish include:
In an Endive (lettuce) cup
With Crackers or Chips
As a fun and creative Bruschetta
Right out of a bowl!
I enjoy using ramekins as small serving bowls as a side dish with dinner.
Sharper Nutrition Fix: Lentils
Lentils are also inexpensive, healthy, environmentally friendly, and easy to make! It’s no surprise that lentils are a major food source throughout the Americas, Caribbean, and Mediterranean regions.
Let’s dive a little deeper, shall we!?
Why You Will Love Making This Recipe with Lentils
Lentils are an all-star flexitarian staple I always keep on hand in my pantry.
Inexpensive
Lentils only cost about $1.50 for a 16oz bag at Kroger, a local grocery store in Huntsville. Lentils are available for purchase at most grocery stores. Because lentils do not take long to cook, I recommend purchasing dried lentils to get the most bang for your buck!
Healthy
Lentils are high in fiber, protein, vitamins and minerals. Combine lentils with a whole grain, and you have a complete protein source with all nine essential amino acids.
Fun fact: Populations with the greatest lentil consumption also have the lowest rates of cancer, specifically breast and colorectal.
Good for the Environment
Lentils are green, and I don’t mean the color! Lentils work with bacteria that convert atmospheric nitrogen to useful ammonia or nitrates. They also improve soil fertility and are highly water-efficient.
Quick and Easy
Did you know that dried lentils are quick to whip up? Just 15 minutes on the stove, and you are good to go! Dried Lentils are much quicker to cook than dried beans.
Versatile
You will find many cowboy caviar recipes on the internet. For example, Pioneer Woman Cowboy Caviar uses black-eyed peas instead of lentils. Other recipes include avocado whereas my cowboy salad recipe does not include it. You can get creative with flavors or just use what you have on hand!
Like This Recipe? Try These Flexitarian Dishes, Too!
In a large mixing bowl, combine the corn, black beans, cooked lentils, jalapeno, bell pepper, red pepper, shallots, and parsley.
Make The Dressing
In a separate small bowl, whisk together the dressing ingredients.
Combine and Toss
Pour salad dressing overtop of your veggies. Gently toss everything together until well combined, making sure the dressing coats all the ingredients evenly.
Adjust Seasoning and Serve
Before serving, give the cowboy caviar a good stir. Taste and adjust the seasoning if necessary.
Serve the cowboy caviar as a dip with tortilla chips or as a side salad. It also works well as a topping for grilled chicken or fish.
Tired of boring salads? Try one of Jacob’s signature dishes, a Black Bean Burger Salad recipe with Balsamic Basil Dressing.
When Jacob and I first started dating, a burger salad bowl was one of the meals he would prepare to impress me. He wanted to show off his cooking skills and knowledge of healthy recipes. I’m sure dating a dietitian must be a little nerve-wracking, worrying that I might be assessing every meal he prepares for me.
Dietitians care more about the deliciousness of the food (we know all about balance). However, I was thoroughly impressed with Jacob’s salad-making skills. It’s not always easy to prepare a healthy salad that is also delicious!
So, let’s make Jacob’s Signature Black Bean Burger Salad and all my favorite burger toppings.
Three Reasons You Will Love This Burger Salad
Versatile: This salad can be made using a homemade healthy black bean burger cooked in a skillet over medium heat, a frozen veggie pattie heated through in an air fryer, or even grilled burgers made with lean cooked ground beef or turkey burgers.
Moreover, you could even add some shredded cheddar cheese to the top of the burger for a melty cheese addition. The eater can add a variety of different ingredients to their salad, such as romaine lettuce or arugula, dill pickles or picked green beans, red onion, goat cheese, crispy bacon, or even your favorite salad dressing.
Nutritious: In this recipe you will find protein, fiber, vitamins, and minerals. Not following a keto diet and finding this recipe needs a little more carbohydrates? Just add a side of your favorite mac salad, top with crunchy croutons, or even some oven-roasted potatoes.
Looking to make this low-carb lunch or dinner? Beyond Burger makes really good vegan burger patties. They have 20g protein, 7g carbohydrates, and 2g fiber.
Easy: I think Jacob made this recipe so often because of how easy it was for him to whip together. Just take your premade frozen veggie burger and heat it in the microwave, air fryer, or skillet, then add it over a bed of mixed greens and veggies. Then, top it with your favorite dressing or my Basil Balsamic Vinaigrette.
The Ingredients in this Black Bean Burger Salad
Black Bean Burgers – You are welcome to use either homemade veggie burgers and/or store-bought black bean burgers in this recipe. I have a delicious homemade Wild Rice and Black Bean Burger recipe but I also enjoy Morning Star’s Spicy Black Bean Burgers.
Balsamic Basil Vinaigrette – recipe on The Addy Bean!
Optional ingredients – turn this into a cheeseburger salad by adding about a cup of shredded cheddar.
Step – By – Step Instructions
This is a quick and simple salad that can be put together in under 15 minutes.
Prepare the dressing:
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then layer on the tomatoes, cucumber, and shallots. Add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing.
Jazzing Up Salads
There are 4 key rules to follow when jazzing up a salad.
Healthy Fats: Add something with healthy fats such as nuts & seeds, olive oil, avocado oil, avocados, pole-caught canned tuna, or olives.
Protein: Include a protein source like chicken, fish, pork, nuts & seeds, tofu, tempeh, or legumes.
Lastly, add fruits and veggies you actually enjoy, not just the ones you think are healthy.
I feel so passionately about these 4 key rules when creating a jazzed-up (not boring) salad that I wrote an entire article about how to BYO (build your own) salad! Check it out here -> BYO (Build Your Own) Salad – The Addy Bean Article
Salads Are Love
I love to make fun, exciting, and delicious salad recipes. Below are a few other salads you may love.
Jacob's Black Bean Burger Salad with Balsamic Basil Dressing
Sarah Harper MS, RD, LDN
This is Jacob's favorite salad recipe and for good reason! Served over top salad greens and veggies, these black bean burgers make for a tasty and healthy salad topper.
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then, layer on the tomatoes, cucumber, and shallots. Last, add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing. Enjoy!
Notes
Black Bean Burgers: You may choose to purchase frozen veggie or black bean burgers for your salad, costco and trader joes have excellent varieties. I enjoy using my recipe for Wild Rice and Black Bean Burgers or 2 Morning Star Farms Spicy Black Bean Burgers per serving.
Craft a Nutritious Culinary Masterpiece with This Wild Rice and Black Bean Burger Recipe
I absolutely love this Wild Rice and Black Bean Burger recipe. These burgers are nutrient-rich, veggie-focused, balanced, and full of flavor.
As a bonus, choosing plant-based options like these burgers can have a lower environmental impact compared to meat-based burgers!
Why I Love To Make Veggie Burgers
In my grad school days, I attempted my first homemade veggie burger with less success than I hoped. Now, five years later, I’m married to a veggie burger enthusiast who prefers them bean-based and spicy. That led me to create this wild rice burger recipe using wild rice from a previous meal, combined with beans and spicy peppers.
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40 minutes on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Burger Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
Serving Suggestions
For my Wild Rice and Black Bean Burgers, I keep it classic but add a kick with fresh jalapeños. Load up your burger with lettuce (butter lettuce if available), thick slices of red onion, seasonal heirloom tomatoes, raw jalapeño, avocado, and a smear of mayo.
Don’t skimp on the toppings—go for big, thick slices of red onion and farm-fresh tomatoes. And of course, always toast those burger buns for that perfect crunch!
Freezing Wild Rice and Black Bean Burgers
Wrap Individually:
Individually wrap each burger in plastic wrap or aluminum foil. Alternatively, you can place pieces of parchment paper between the burgers to prevent them from sticking together.
Place in a Freezer Bag:
Transfer the wrapped burgers into a freezer-safe, airtight container or a zip-top freezer bag. Squeeze out as much air as possible to prevent freezer burn.
Label and Date:
Label the container or bag with the date and contents. This helps you keep track of how long the burgers have been in the freezer.
Freeze Flat:
If you have space, freeze the burgers in a flat layer. Once they are frozen solid, you can stack them more efficiently.
Reheating Frozen Wild Rice and Black Bean Burgers
Oven or Toaster Oven: Preheat the oven to 350°F (180°C). Place the frozen burgers on a baking sheet and bake for 20-25 minutes or until heated through.
Microwave: Remove the plastic wrap or foil, place the frozen burger on a microwave-safe plate, and microwave on medium power for 3-4 minutes, flipping halfway through.
Stovetop: Thaw the burgers in the refrigerator overnight, then reheat in a skillet over medium heat for about 5-7 minutes per side.
Pro Tip: Opt for Soaked, Dried Beans
Consider using soaked, dried beans instead of canned ones in this burger recipe. Why? It’s all about the texture!
This Burger will wow even those beef loving burger fans! It's not loaded with weird ingredients, and it's not trying to mimic a beef burger! It's yummy and delicious in its own creation.
1½cupsdried black beans, soaked for 24hours in the fridge
¼onion, chopped
2clovesgarlic, minced
1large eggs
2jalapenos
½tbspdried oregano
2tbspchopped fresh parsley
½cupbread crumbs
¼tspkosher salt
⅛tspblack pepper
3tbspavocado oil, divided
Instructions
Prepare the Black Beans
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40min on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
