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Southwestern Black Bean Burgers

Southwestern Black Bean Burgers

 

Beans are difficult to offer to babies because they’re small, hard, and round. But I have the solution: these baby-friendly southwest black bean burgers! This burger is something the whole family will enjoy and is perfect for baby led weaning (BLW). These burgers are loaded with iron, protein, and an alphabet of vitamins – exactly what your little one needs.

 

This recipe is so simple to make. It has 3 main ingredients: black beans, sweet potatoes and onions.

 

blw, baby led weaning, burger, baby, baby recipes, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

blw, baby led weaning, burger, baby, baby recipes, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

First, I cut the sweet potatoes in half, and baked themMeanwhile, I mashed the black beans until they were nice and smooth, no lumps.

 

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I also diced up an onion.

 

blw, baby led weaning, burger, baby, baby recipes, black bean burgers, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

Once the potatoes were cooled, I removed the skins, and mashed them up. Then I added all the ingredients to a single bowl, and shaped them into burgers about 3 inches in diameter. I used Ricardo’s burger press because I love how it shapes the burgers.


blw, baby led weaning, burger, baby, baby recipes, black bean burgers, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

I baked the black bean burgers in the oven for 25 minutes. Then, I flipped them very carefully. They will be soft (that’s normal). After that, I baked them for another 30 minutes.

 

blw, baby led weaning, burger, baby, baby recipes, black bean burgers, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

blw, baby led weaning, burger, baby, baby recipes, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, vegan, black bean burger, main dish

 

We enjoyed these burgers with some avocado, extra raw onion and a slather of BBQ sauce. For baby, you can just give them a burger and some avocado.

 

Southwestern Black Bean Burger Recipe

Yield: 10 mini burgers

 

2 cups (500 ml) sweet potatoes (about 2 medium-sized sweet potatoes)

1 cup (250 ml) black beans, unsalted, cooked, rinsed and well drained 

½ cup (125 ml) onion, diced (1 small onion)

2 tsp (10 ml) cumin

2 tsp (10 ml) chili powder

½ tsp (2.5 ml) paprika

1 tsp (5 ml) oregano

1 tsp (5 ml) garlic powder

½ tsp (2.5 ml) pepper

 

  1. Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper. Scrub sweet potatoes under water with a brush. Cut potatoes in half and place on a lined baking sheet, cut side down, and bake for 40 minutes.
  2. Meanwhile, mash black black beans until smooth, and dice the onion. Remove sweet potatoes from the oven and let cool. Peel and mash sweet potatoes.
  3. To a large bowl, add all ingredients and stir until combined. Shape mixture into 3 inch (7.5 cm) diameter patties and place on the baking sheet.
  4. Bake for 25 minutes. Flip the burgers very carefully. They will be soft (that’s normal).
  5. Bake for another 30 minutes.  Allow to cool and serve to your baby. Can be kept in the refrigerator for up to 5 days or in the freezer for up to 3 months.

 

Inspired by Minimalist Baker

 

Precautions

Before doing Baby-Led Weaning (BLW) with your baby, it is important to proceed safely by contacting a pediatric registered dietitian. Among other things, make sure that:

  • your baby is ready and does not start too early
  • your baby is sitting at 90 degrees
  • you do not place food in his/her mouth with your fingers
  • the environment is calm during meals
  • you offer the right foods to your baby (always test the texture of the food in between your tongue and roof of your mouth)
  • you watch your baby eat at all times
  • you contact a pediatric registered dietitian to make sure you are proceeding safely
  • you read the warning below

Warning*

BLW is contraindicated for babies at risk of dysphagia, such as babies who have an anatomic disorder (cleft palate, tongue tie), a neurological disorder (developmental delay, hypotonia, oral hypotonia) or a genetic disorder. Follow-up by a health professional (doctor, pediatric registered dietitian) is necessary for babies at risk of anemia such as babies born prematurely, babies with low birth weight (less than 3000 g), worries related to growth, babies born to an anemic mother, baby for whom cow’s milk was introduced early and/or a vegan baby.

*Cusson and Labonté, Baby-Led Weaning Conference, June 2018, Nutrium, Faculty of Medicine, University of Montreal

 

How did your family enjoy these black bean burgers?

 

blw, baby led weaning, burger, baby, baby recipes, iron, iron absorption, gluten free, grain free, allergen free, egg free, dairy free, vegan, vegetarian, real foods, sweet potatoes, black beans, beans, legumes, main dish

 

 

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