Burgers are a grilling season staple. Everything about a burger screams “hold and eat me!”
Because of fatty condiments, burgers get a bad reputation, but with quality ingredients, burgers can be very healthy. The fresh ingredients used for this burger recipe taste great, while helping offer protection from breast cancer.
Beans are an excellent low-fat, protein source, which help keep your weight managed and lower your risk of obesity, a big risk factor for breast cancer. Beans are also among the best fiber sources. Fiber is linked to lower body weights. No matter what the variety or form (fresh, frozen, canned or dried), beans are loaded with B vitamins (including folate), iron, and other phytonutrients to help lower your risk of breast cancer.
Building the rest of the burger with fresh ingredients is just as important. Whole grain buns and vegetables like lettuce, tomatoes also add great flavor that’s nutrient dense and loaded with antioxidants.
Black Bean Veggie Burgers Recipe (makes 6 patties)
Ingredients For Patties:
- 2 cups of black beans (or 1 16 oz. can)
- 2 eggs
- 4 garlic cloves
- 1 cup bread crumbs
- ½ green bell pepper
- ½ onion
- 2 tablespoon cumin spice
- salt
- pepper
Ingredients for Assembling the Burgers
- Red Leaf Lettuce
- Tomato
- Dressings of choice
- Whole-grain burger buns
Preparation and Cooking Directions
- Put beans in a bowl and use a masher to get beans into a paste
- Chop up garlic, pepper, onions as fine as possible (use food processor if available) and add to bean paste
- In a separate bowl, whisk eggs and salt and pepper. Add to bean paste.
- The more pastey the mixture, the better the patties hold up.
- Roll paste into a ball and smash to desired thickness.
- Brush grill or pan with light cooking oil and cook patties for 5 minutes on each side
Did you make this? We’d love to hear your review!
