Recipe: Vegan Black Bean Burgers

For a vegan meal your family will love, try these black bean burgers. They’re cholesterol-free and rich in fiber, protein and iron. Blend the ingredients in your food processor. Store extra patties in freezer bags, between sheets of wax paper, and thaw them out later for a quick, healthy meal.

Ingredients

• 2 cans black beans (15 ounces each), drained and rinsed
• 2 tablespoons ground flaxseed plus 6 tablespoons water
• 2 cloves garlic
• 1/2 cup breadcrumbs
• 2 teaspoons cumin
• 1 1/4 teaspoon salt
• 1/2 cup corn kernels
• 2 tablespoons olive oil

Directions

1. Place ground flaxseed and water in a bowl. Mix well, and set aside for at least 10 minutes or until it forms a gel. If mixture doesn’t gel, add 1 more teaspoon ground flaxseed at a time until desired consistency is achieved.
2. Place garlic cloves into food processor; mince finely.
3. Add one can of beans to garlic. Pulse to combine. Add cumin and salt, and pulse until mixture resembles chunky black bean dip.
4. Transfer mixture from food processor to a large bowl.
5. Stir in bread crumbs, flaxseed-water mixture and corn. Stir well until everything is combined. Add remaining can of black beans.
6. Prepare 8 patties from mixture.
7. Heat olive oil in skillet on medium.
8. Heat black bean burger about 4 minutes per side, until golden brown.

Serve on whole-wheat bun with lettuce, tomato and avocado slices, as desired.

Ingredient health benefits

• Black beans: It’s no secret that this musical fruit is high in fiber, a necessary nutrient for a good gut, but there’s more to these legumes than the old rhyme suggests. Beans are packed with B vitamins, which help your brain and nervous system work properly, and potassium for blood pressure regulation.
• Flaxseed: A nutritious addition to any meal, flaxseed is chock full of omega-3 fatty acids (also just known as omega-3s) that support your health in many different ways, as well as fiber and plant protein. Flaxseed is also rich in potassium and has lignans, which are antioxidants that suppress chronic inflammation and protect your cells from harmful free radicals.
• Garlic: For all of its amazing perks, garlic is often overlooked and underappreciated. It’s so full of nutrition that it’s actually a superfood. Eating garlic regularly might help lower your blood pressure, and adding this allium to your food protects it from harmful microbes.
• Cumin: Even a spice can add some flavor and enhance the nutritive value of a recipe. Ground cumin has vitamins and minerals to contribute — like B vitamins, vitamin E for immunity support, magnesium and even iron.
• Corn: This summertime favorite is more than just a starchy vegetable. Corn is rich in insoluble fiber which helps prevent constipation. It also has plenty of vitamins like vitamin A, which helps your eyes and immune system stay healthy, and folate. If you’d like to add some fun colors to your burger patties, blue and purple corn have flavonoids called anthocyanins, deep pigments that moonlight as antioxidants.
• Olive oil: Like the tiny fruits it comes from, olive oil is loaded with benefits. It has beta-carotene, an antioxidant that also preserves your vision, and lowers “bad” (LDL) cholesterol while raising the “good” (HDL) cholesterol that your body needs. Olive oil also has vitamin D and vitamin K, which contribute to happy bones and healthy blood cells. An exemplary cooking oil all around.

Nutrition information (per serving)

Makes 8 burgers
Serving size = 1 patty

Calories: 214
Total fat: 5 g
Saturated fat: 0.6 g
Polyunsaturated fat: 0.6 g
Monounsaturated fat: 2.6 g
Cholesterol: 0 mg
Sodium: 410 mg
Potassium 420 mg
Total carbohydrates: 32.5 g
Dietary fiber: 10.7 g
Sugars: 1 g
Protein: 11 g

— Contributors: Cleveland Clinic Children’s Pediatric Dietitians.