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Healthy Living: Black Bean Burgers


My family loves to grill in the summertime. Once the weather begins warming up, we start grilling almost every Saturday and Sunday for lunch. Some of my favorite things to grill are salmon on a cedar plank, asparagus, corn, zucchini and onions.

Recently, I have fallen in love with grilling black bean burgers. Not only do I love them, but so does my meat-loving boyfriend. I know he is not too crazy about having meatless meals, so I was rather nervous about him liking them the first time I made them. He ate the first burger and then quietly said, “Could I have another one?” I was in shock! I thought, if he likes them, anyone would. We have now added black bean burgers into our meal rotation.

Black beans are an excellent source of cholesterol-lowering fiber. They are also a good source of iron and protein with no saturated fat, making them a great substitute for meat in a vegetarian meal. Black beans get their black pigments from the flavonoid, anthocyanin. Anthocyanin aids in the prevention of cancer, inflammation and heart disease, and it helps protect your memory. So, with all these benefits, why not try a black bean burger?

Black Bean Burger
Prep Time: 15 minutes
Cook Time: 15 minutes
Serves: 6

Ingredients
1/2 medium yellow onion, roughly chopped
1 garlic clove, smashed
1 jalapeno pepper, seeds and stem removed, chopped
2 (15 oz) cans black beans, drained, rinsed and dried, divided
2 Tbsp chopped cilantro
1 tsp cumin
1 egg
1/2 cup cooked corn, dried
1/2 cup panko bread crumbs
1/4 tsp salt
1/4 tsp ground black pepper
6 hamburger buns
6 lettuce leaves
1 avocado, sliced

Directions
Heat grill or pan to medium-low heat.

In a food processor, pulse onion, garlic and jalapeno until finely chopped. Add 1 can black beans (make sure beans have been dried completely or patties will not stick together). Add cilantro, cumin and egg; pulse until well combined. Add mixture to a large mixing bowl. Dry black beans and corn, removing any liquid from the surface. Add remaining black beans, corn, breadcrumbs, salt and pepper; mix until well combined. Divide mixture into 6 patties. Line grill with foil. Place patties on grill and cook 6 minutes on each side, or until golden brown crust has formed.

Toast hamburger buns on the grill. Add patties to hamburger with lettuce leaves and sliced avocado.

Calories Per Serving: 400, Fat: 9 g (2 g Saturated Fat), Cholesterol: 27 mg, Sodium: 943 mg, Carbohydrates: 64 g, Fiber: 11 g, Protein: 16 g


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