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deemccaffrey

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Best Ever Black Bean Burgersblack bean burgers.jpg

These burgers can be served in a variety of ways—on top of a salad, as a taco stuffing, on a sprouted grain bun, or as an entrée with raw or cooked vegetables. The recipe makes two burgers but can easily be scaled up to make more. You can substitute different beans, veggies, or seasonings to suit your taste.

Servings: 2 (serving size = 1 burger)

Ingredients:

1 can (15 ounce) black beans, rinsed and drained
1/3 cup red onion, diced
1/3 cup red or green bell pepper, or a mixture of both, diced 1 small carrot, grated
1/2 cup whole kernel corn, fresh or frozen
2 cloves garlic, minced
1⁄4 cup oat bran
2 tablespoons fresh salsa
1 can (4 ounce) mild diced green chilies
1 teaspoon cumin
2 teaspoons taco seasoning
1 tablespoon coconut oil, plus more for frying the burgers

Instructions:

Sauté the onions, peppers, and garlic in a skillet with 1 tablespoon of coconut oil over medium heat until onions are translucent and peppers are soft. Set aside.

In a large mixing bowl, mash the beans with a fork or masher, but don’t puree. Add the sautéed veggies (but don’t clean the skillet) and remaining ingredients into the mixing bowl. Using moistened hands, knead ingredients to mix well. Divide the bean mixture in half and form into two balls, then press each ball into a patty.

Add a small amount of coconut oil to the same skillet that was used to sauté the vegetables. Heat over low to medium heat, add the burgers, cover, and cook for 4 to 5 minutes. Flip and cook uncovered for another 4 to 5 minutes. These burgers can also be grilled.

The burgers should be somewhat crispy on the outside and soft on the inside. Let cool slightly before serving.

Nutrition per serving:

300 calories; 8 g Total Fat; 6 grams saturated fat; 11 g protein; 45 g carbohydrates; 11 grams dietary fiber; 0 mg cholesterol; 270 mg sodium.

Did you know?

Black beans are an excellent source of dietary fiber, with a whopping 15 grams in one cup. Additionally, research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, two fruits long considered antioxidant superstars.



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Dee McCaffrey
http://www.processedfreeamerica.org
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