Recipe: Zesty Black Bean Burgers
These grillable veggie burgers have fiber and protein from black beans and oats, while onions, garlic, cilantro and tomatoes with chilies bring the vibrant flavor.
They’re everything you want in a veggie burger — nutritious, tasty and quick to whip up. These patties have fiber and protein from black beans and oats, while green onions, garlic, cilantro and tomatoes with chilies bring the vibrant flavor. Throw them on the grill, bake them in the oven or “fry” them in a nonstick pan for an easy, meat-free main dish.
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1 15-ounce can black beans, drained and rinsed
1 14.5 ounce can tomatoes with zesty mild chilies
1 garlic clove, minced, or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions, chopped
1 cup chopped carrots
1 cup cilantro or parsley
2 cups old-fashioned rolled oats
Makes 6 burgers. Serving size = 1 burger.
180 calories, 2.5 g total fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 240 mg sodium, 32 g total carbohydrate, 6 g dietary fiber, 4 g sugars, 7 g protein
This recipe is adapted from Dr. Caldwell Esselstyn’s book, “Prevent and Reverse Heart Disease”. (© 2007 by Caldwell B. Esselstyn, Jr., MD)