Black Bean Burgers!

Ultimate Black Beans

Black beans are quickly becoming America’s new Super Food. I say “America” because folks around the globe have been enjoying the taste, texture and health benefits of black beans for eons. Behold the power of the black bean:

On average, one cup of black beans boasts 15 grams of both protein and fiber. That’s the protein equivalent of 2 glasses of milk and the fiber of 8 cups of broccoli; a delicious combination that will quench insane hunger and keep you satisfied for hours.

Black beans are high in iron and manganese, two important minerals necessary for a healthy, balanced diet (especially for vegetarians).

Researchers have discovered that the bean’s intense black coat contains at least 8 different flavonoids, powerful antioxidants that fight free radical damage, which helps protect against cancer and the aging process.

Black beans contain both soluble and insoluble fiber. The soluble fiber helps regulate your body’s glucose and cholesterol cholesterols, reducing your risk of diabetes and heart disease. The insoluble fiber promotes a healthy digestive system while preventing chronic conditions such as diverticulosis and irritable bowel syndrome.

Now let’s put those black beans to good use!

Ultimate Black Bean Burgers

Note: The onion and mushrooms don’t need to be finely chopped; the food processor does most of the work.

Cooking spray

1/2 cup chopped white onion

1/2 cup chopped cremini mushrooms

3 cloves garlic, peeled

16-ounce can black beans, rinsed and drained

2 tablespoons fresh parsley leaves

1 large egg

1 tablespoon chili powder

1 teaspoon dried oregano

1 teaspoon ground cumin

1/2 teaspoon salt

1/4 teaspoon ground black pepper

1/2 cup panko bread crumbs

4 whole wheat hamburger buns

1 ripe tomato, thinly sliced

2 Romaine lettuce leaves

Coat a stove-top grill pan or griddle with cooking spray and preheat to medium.

In a food processor, combine the onion, mushrooms and garlic and pulse on and off until finely chopped. Add the black beans, parsley, egg, chili powder, oregano, cumin, salt, and black pepper and pulse to combine. Add the bread crumbs and pulse just until the mixture is blended (about 2-3 pulses).

Shape the mixture into four patties, each about 1-inch thick. Add the burgers to the pan and cook for 6 to 8 minutes per side, until cooked through. Place the burgers on the buns and top with sliced tomato and lettuce.

Serves 4

Nutrition Info Per Serving
Calories: 315
Total Fat: 4 grams
Saturated Fat: <1 gram
Total Carbohydrate: 57 grams
Sugars: 6 grams
Protein: 16 grams
Sodium: 488 milligrams
Cholesterol: 45 milligrams
Fiber: 13 grams

Additional ideas:

·         Toast the hamburger buns.

·         Top burgers with shredded cheddar cheese for the last minute of cooking.

·         Top burgers with fresh guacamole and/or fresh salsa.

·         Instead of placing burgers on buns, serve them over fresh mixed greens.