Beans, beans the magical fruit!! If you’re wondering how to replace meat in your menus, enjoy the rich and hearty taste of black beans. Today, I’m sharing with you an alternative burger style that is packed full of nutrients, that will keep you full, and very flavorful. I kicked it up a notch with some heat, smoke, crunch, and spice. These vegetarian black bean burgers are super simple to prepare, and so incredibly delicious to eat!! Definitely a two thumbs up!!

 

Did you know black beans were first domesticated thousands of years ago in Peru, and quickly became a staple of the south American diet?! They first came to Europe when explorers came home with them in the 1500’s. Black beans are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. They make a complete protein when paired with brown rice, which is often why they are so commonly included in a vegetarian diet.

 

 

Servings: 4

INGREDIENTS:

2 cups black beans

1 jalapeno pepper

1 egg

2 slices whole wheat bread, or preferred style

1/3 cup fresh parsley

1 ear of corn

1 tbsp cumin

1/8 tsp cayenne

1/8 tsp chili powder

1 tsp hot sauce

3 cloves garlic

sea salt, to taste

black pepper, to taste

INSTRUCTIONS:

In a medium bowl, mash the black beans or puree in a blender, until thick and pasty. Add the jalapenos, parsley and garlic. Then, add the egg and spices. Then stir into the mashed beans.

Divide mixture into four patties (using slightly oiled hands) and place onto a flat surface covered with wax paper. Cook each side for about 5-7 minutes. Place patties on buns and garnish with preferred toppings. Enjoy!

NUTRITIONAL VALUE: Calories 290; Total Fat 2.4g; Cholesterol 27mg; Sodium 101mg; Total Carbohydrates 50g; Dietary Fiber 12g; Protein 18g; vitamin A 8%, calcium 12%, vitamin C11%, iron 28%

 

 

 

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