Becky’s Black Bean Burgers

 

Becky's Black Bean Burgers
 
My good friend Becky passed this recipe on to me. Becky is one of those amazing moms that is constantly cooking up yummy recipes for her family. I grew up getting to sample her cooking, and all her delicious baked goods (her pumpkin bread is out of this world!). I myself wouldn't go near an oven as a kid, but I learned a lot from Becky by just watching and observing her whip up something tasty in the kitchen. So when it comes to cooking and recipes, I trust her judgement completely. Now I've tried to make my own vegetarian burger many times, and have failed miserably. So I was extremely thankful to Becky for sharing this recipe with me. Finally a vegetarian burger that's easy to make and taste great! You can eat these in a bun, or I personally like to eat it topped with some avocado and lime. And this is a great recipe for your whole family, it's already been kid tested and approved!
Author:
Serves: 6-8
Ingredients
  • 15 oz can of Black Beans
  • 1 14.5 oz can diced tomatoes
  • 1 cup fresh cilantro
  • 1 teaspoon ground cumin
  • 1 clove garlic
  • 2 green onions
  • 1 cup shredded carrots
  • 1½ cup rolled oats
  • ½ cup of baby bella mushrooms
Instructions
  1. Drain the Black Beans and Tomatoes well
  2. Add all ingredients into a food processor and pulse until well combined
  3. Preheat the oven to 400 and line 2 backing sheets with parchment paper
  4. Form mixture into patties and place on baking sheets, evenly spaced
  5. Bake for 20 minutes and then flip patties over and bake for an additional 15 minutes
Notes
Every ingredient in this burger has something good to offer.


Black Beans are an awesome source of both protein and fiber. They also contain phytonutrients with antioxidant and anti-inflamatory properties. And in Chinese Medicine black beans help to strengthen the kidneys.


Tomatoes are known to be an awesome source for Lycopene. This nutrient is an antioxidant that helps prevent tumor growth, benefits cardiovascular health, and helps to protect against macular degeneration.


Cilantro is one of the best heavy metal detoxifiers out there. I add it in to as many things as I can.


Carrots are known for their high source of Vitamin A which improves night vision. They are also high in Beta-Carotene an anti aging Antioxidant. Carrots help to prevent Heart Disease, Cancer, and reduce the risk of Stroke. In Chinese medicine they also help to detoxify and strengthen the connective tissues of the body.


Mushrooms are a great source of B vitamins and fiber. They are also a great source of antioxidants and contain many essential trace minerals.


Oats are one of my favorites. They are a great source of fiber and protein, and help lower cholesterol. But I personally love them because in Chinese Medicine they are an awesome Qi boosting food.


As you can see every ingredient in this recipe is good for you. So you can enjoy these hearty healthy burgers without the guilt!