By Fredrica Syren
As a vegetarian, I eat lots of beans and gladly so, because I love them. If your goal is to be healthy or to lose some weight, then beans should be your best friends. Beans are super foods and unique because, not only are they a well-known protein source but also are part of the vegetable group, offering an array of vitamins, minerals and antioxidants. Beans provide little to no fat and are cholesterol free, and they lower cholesterol instead of causing it to rise, as some animal foods do. Another benefit of eating beans is that they are really inexpensive, so you will save a lot of money.
Black beans are one of my favorite beans. Here is a recipe for black bean burgers that have a little kick to them due to chipotle. If you like really spicy burgers, you can add more of this spice. This burger goes very well with sweet potato fries and avocado and corn salad.
4 burgers
- I can black beans
- 1 cup zucchini
- 1 yellow onion
- 2 garlic cloves
- 1 cup cooked brown rice
- 1 tsp. chipotle paste
- 1/4 cup ketchup
- 1/2 cup flour or garbanzo bean flour
- 1 tsp. cumin
- 1 tsp. salt
Preheat oven to 400 F
Chop onion, cut zucchini into small pieces, grate garlic and fry everything in some canola oil for about 2 minutes. Add this mix to beans, rice, chipotle, ketchup and spices; and blend in a food processor until well blended. Place bean combination in a bowl, add flour and blend well. Shape the mixture into 4 medium burgers or 2 big ones. Place burgers on an oiled cookie sheet and cook in oven for 10 minutes.
