Contributors: Children’s Hospital pediatric dietitians
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For a vegan meal your family will love, try these black bean burgers. They are 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.
2 cans black beans (15 ounces each), drained and rinsed
2 tablespoons ground flaxseed plus 6 tablespoons water
2 cloves garlic
½ cup breadcrumbs
2 teaspoons cumin
1 ¼ teaspoon salt
½ cup corn kernels
2 tablespoons olive oil
- 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 does not gel, add 1 more teaspoon ground flaxseed at a time until desired consistency is achieved.
- Place garlic cloves into food processor, and mince finely.
- Add one can of beans to garlic. Pulse to combine. Add cumin and salt, and pulse until mixture resembles chunky black bean dip.
- Transfer mixture from food processor to a large bowl.
- Stir in bread crumbs, flaxseed-water mixture, and corn. Stir well until everything is combined. Add remaining can of black beans.
- Prepare 8 patties from mixture.
- Heat olive oil in skillet on medium.
- 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.
Makes 8 burgers
Serving size: One patty
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