Black Beans Make A Burger That’s Healthy and Loaded With Nutrition.
Not all that long ago beans were the food that weren’t that good for you and if you ate too many they’d make you fat. That was before food scientists began studying the nutritional make-up of the foods that we eat. Beans, also known as legumes, are now considered to be a healthy food that is inexpensive, high in nutrition and should be in every (wo)man’s diet.
There’s even research that suggests that black beans are good for the digestive tract and colon and are key to preventing disease and optimizing health. Also, canned beans don’t have the tendency to lose their nutritional value like other vegetables do. Beans are also a good replacement for meat in the diet because they provide protein and nutrients not found in other foods.
What’s Your Favorite Bean?
Mine is the black bean. I started making very simple, but delicious, black-bean with red pepper nachos a few years ago and that’s what got me hooked on black beans. Now I’m working on perfecting my black bean burgers and I think I’ve found the secret ingredient which just happens to be the red pepper that enhances the flavor of the beans in the nachos. The nacho recipe is coming soon. Here’s the black bean burger recipe.
Black beans – 2 cans (drained and rinsed)
Mushrooms – 4 or 5 large
Red pepper – one half of a large
Red onion – less than a half
Oatmeal – ¼ of a cup
*the oatmeal replaces the bread crumbs you see in many black bean burger recipes.
Cilantro – about a tablespoon
Salt and pepper to taste
Whole wheat burger buns
Sliced red onion
Put the ingredients in a food processor one at a time in this order: oatmeal, mushrooms, red pepper, black beans. I finely chopped the red onion by hand.
In a large bow, mix all of the ingredients with the garlic, cilantro and salt and pepper. Press into patties.
Bake at 350 degrees for 15 minutes. Turn and bake for 15 more.
The burgers are delicious on a whole wheat bun with sliced red onion and mustard. I served the burgers with a fruit salad that included kiwi, mandarin oranges, fresh strawberries, banana and fresh squeezed lime on a bed of lettuce.
Black bean burgers are high in protein and low in fat. A perfect combination. I made an extra burger so that I would have one to take for lunch the next day. Black beans are also delicious in chili and soup. Check out my black bean chili recipe here.