This black bean burger is not only tasty, but it offers many health benefits you won’t find in your typical beef patty. For colon health, switch from red meat for your burger to high-fiber plant protein sources — like the beans and quinoa in this recipe. A high-fiber diet lowers your risk for colon cancer.
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Ingredients
1 can black beans (16 ounces, reduced sodium), rinsed and drained completely
¼ cup uncooked quinoa
½ cup low-sodium vegetable or chicken broth
¼ cup chopped bell pepper (variety of colors)
½ cup whole-wheat bread crumbs
2 tablespoons chopped onion
1 large garlic clove, minced
1 ½ teaspoon ground cumin
1 teaspoon hot pepper flakes (or to taste)
1 ½ teaspoon ground turmeric
¼ cup egg whites or egg substitute
Nonstick cooking spray
Preparation
- In a small sauce pan, combine uncooked quinoa, cumin, turmeric and broth. Bring to boil and reduce heat to low, then cover pan and cook for 15 minutes. Let sit for 5 minutes, until all broth is absorbed and quinoa has sprouted.
- Roughly mash black beans with a fork to get a paste-like consistency.
- Thoroughly mix cooled quinoa, bread crumbs, bell pepper, onion, garlic, hot pepper flakes and egg into black bean mixture.
- Form 5 patties.
- Coat a large nonstick skillet with spray. Cook patties until heated through, about 3 to 4 minutes.
Nutritional information
Makes 5 servings
Serving size: 1 burger
Calories: 120
Total fat: 0.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 230 mg
Total carbohydrate: 25 g
Dietary fiber: 6 g
Protein: 7 g
Recipe provided by Digestive Disease Health Team dietitians.
