Black bean Burgers: a vegetarian’s way out of eating meat (although I’m not a vegetarian anymore)
Black beans are packed with nutrition. In one cup, you get 64% daily value of folate, 60% daily value of fiber, 30% DV protein, 30% DV magnesium (This mineral is deficient in many people), and 20% iron—these are just a few of the benefits.
The following information, from WHfoods, will educate you further on what you get each time you partake of these lovely little beans.
- The seed coat of the black bean (the outermost part that we recognize as the bean’s surface) is an outstanding source of three anthocyanin flavonoids: delphinidin, petunidin, and malvidin. These three anthocyanins are primarily responsible for the rich black color that we see on the bean surface. Kaempferol and quercetin are additional flavonoids provided by this legume. Also contained in black beans are hydroxycinnamic acids including ferulic, sinapic, and chlorogenic acid, as well as numerous triterpenoids.
- Recent research linking bean intake to lower risk of type 2 diabetes, many types of cardiovascular disease, and several types of cancer.
Knowing how good beans are for you makes it an easy choice for dinner. Cheap too!
I will often choose this in restaurants when I don’t know the type of meat being served. I really love a good grass-fed-beef burger, but I also love black bean burgers for what they are. In my home, I don’t really always consider it a substitute, just a lighter fare to be had on any night. It’s inexpensive and gives you that Mexican cuisine fun with all the fixins; nachos for the kiddos, guacamole, fresh salsa, and corn. Oh, so delicious!
These burgers are best gently cooked so all the fresh flavors of the onion, garlic and walnuts remain as well as the health benefits.
This is delicious served as is, with a collard green leaf to wrap it in, or with sprouted grain bread (as this recipe suggests) or buns.
- For the burgers:
- 1/2 cup walnuts, soaked for 2-4 hours then
- 1/2 cup roughly chopped shallots (about 4 large)
- 2 cloves garlic, chopped
- 1 teaspoon cumin
- 1/4 teaspoon sea salt
- 1 (15-ounce)*BPA-free can black beans, or about 2 cups cooked black beans
- 2 slices sprouted grain bread, lightly toasted
- 1/2 cup roughly chopped fresh cilantro
- Freshly ground black pepper, to taste
- 1 tablespoon freshly squeezed lime juice
Sandwiching options: whole grain rolls, sprouted grain bread, collard greens, big nachos
Optional toppings: avocado slices, alfalfa sprouts, pepper strips, fresh cilantro or parsley, fresh salsa, raw grass fed cheddar or other raw cheese
Preheat oven to 325° F.
Equip a food processor with a metal blade. Put in the shallots and garlic. Pulse until finely chopped. Add walnuts, cumin, sea salt, black beans, cilantro, pepper, lime juice and bread (break it up as you put it in). Pulse to combine.
Line a baking sheet with parchment paper. Form bean mixture into patties and place onto parchment paper. I use a 1/3 cup measure as my scoop. This will yield 8 burgers.
Bake in oven for 25 minutes or until heated through and a little firmer and drier.
To assemble: Place a burger on a slice of bread or collard green, top with 1 slice of cheese or shredded cheese (This works best when you want to go light on the cheese), avocado lettuce, and salsa; top with another slice of bread if using. See below for serving options:
*BPA free cans: Whole Foods Market brand, Muir Glen, Eden Organic
To find out more about the benefits of BPA (and black beans), visit WHfoods.com