These Healthy Black Bean Burgers Are Packed with Fiber
Save the cows because today we are cooking up some Black Bean Burgers! In this episode of “Diabetes Bites” dietitian, Fiorella DiCarlo, shows you how to prepare your favorite delicious recipes in a way that’s healthy and diabetes-friendly.
Fiorella is cooking up a delicious black bean recipe. This black bean burger is a flavorful, healthy recipe to add to your burger repertoire! Beans are a nutritional powerhouse, and are used often in Mediterranean cooking. Beans are filled with both soluble fiber and insoluble fiber and are great for regulating blood sugar levels. Aside from being a staple in a healthy diet, beans are also a very versatile ingredient and can add a lot of flavor to your recipes. You can use any beans you’d like for this recipe, but today Fiorella makes a black bean burger.
- 1 15-oz can of black beans, drained and rinsed
- 1 tablespoon minced garlic
- ¼ cup green bell pepper, minced
- 1 tablespoon warm water
- 1 teaspoon chili powder
- 1 teaspoon seafood seasoning
- ¼ teaspoon ground black pepper
- ¾ cup unbleached flour, or as needed
- ⅓ cup chopped sweet onion
- 3 baby carrots, grated
- 1 tablespoon cornstarch
- 3 tablespoons chili-garlic sauce
- 1 teaspoon ground cumin
- ¼ teaspoon salt
- 2 slices whole-wheat bread, torn into small crumbs
Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet. Mash black beans in a bowl. Add onion, garlic, carrots, and green bell pepper and mix together. Whisk cornstarch, water, chile-garlic sauce, chili powder, cumin, seafood seasoning, salt, and black pepper together in a separate small bowl. Stir cornstarch mixture into black bean mixture. Mix whole-wheat bread into bean mixture. Stir flour, 1/4 cup at a time, into bean mixture until a sticky batter forms. Spoon 'burger-sized' mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers. Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.
Duration: 05:22. Last Updated On: 2016-05-05
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.