May 5, 2016 |

These Healthy Black Bean Burgers Are Packed with Fiber

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

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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
⅓ cup chopped sweet onion
1 tablespoon minced garlic
3 baby carrots, grated
¼ cup green bell pepper, minced
1 tablespoon cornstarch
1 tablespoon warm water
3 tablespoons chili-garlic sauce
1 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon seafood seasoning
¼ teaspoon salt
¼ teaspoon ground black pepper
2 slices whole-wheat bread, torn into small crumbs
¾ cup unbleached flour, or as needed

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.