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These Healthy Black Bean Burgers Are Packed with Fiber

You don't have to be a hardcore vegetarian to love these.

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.

 

Difficulty: Easy

Ingredients

  • 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
  • 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

Instructions

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.
Fiorella DiCarlo

This video features Fiorella DiCarlo.

Duration: 5:22. Last Updated On: Nov. 8, 2017, 6:14 p.m.

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
246
12% Complete
12%
Fat
2g
3% Complete
3%
Cholesterol
0mg
0% Complete
0%
Sodium
355mg
15% Complete
15%
Carbohydrates
48g
48% Complete
48%
Fiber
13g
52% Complete
52%
Sugar
4g
8% Complete
8%
Protein
12g
23% Complete
23%
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Cholesterol
Lower Cholesterol
Lower Sugar
Lower Sugar
Diabetes Diet
Diabetes Diet
Dairy Free
Dairy Free
Vegan
Vegan
Vegetarian
Vegetarian
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