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Simple Black Bean and Kale Burgers

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While I do not label myself as a strict plant eater, I can’t say I love meat. And I definitely don’t love cooking meat. SO, I’m always looking for ways to sneak more protein into my diet. There are definitely some good store-bought veggie burgers, but this can become quite pricey. I’ve developed a tasty black bean burger that’s quick and easy! I love to eat these topped with a runny egg or with a plate of veggies.

Further Food Nutritionist Commentary:

Black beans are a great protein source, with about eight grams of protein in every 1/2 cup serving. Additionally, these legumes provide a good source of dietary fiber, iron, and magnesium. Combined with the phytonutrients and antioxidants found in the leafy greens and bell peppers in this recipe, this makes for a nutrient-rich meal! For those with Celiac Disease or a gluten intolerance, be sure to use certified gluten-free oats or oat flour to avoid the possibility of cross contamination with gluten containing ingredients.

By Emily Cooper

Simple Black Bean and Kale Burgers

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Servings: 5

Ingredients

estimated prep and cook time,

1 15 oz can black beans
1/4 white onion
1/2 red bell pepper
1 cup kale (or spinach, swiss chard)
1/2 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon chili powder
1 egg
1/2 cup oat flour

Instructions

1. First, drain and rinse black beans.
2. Chop onion and red pepper just enough to fit in food processor.
3. Tear kale into bite size pieces.
4. Add black beans, onion, pepper and kale to a food processor and process until well combined. You might need to scrape down the edges with a spatula.
5. Pour bean mixture into a large mixing bowl and add seasoning, egg and oat flour. Mix well until all ingredients are combined. You might need to add tablespoon or two more flour if the mixture is too wet.
6. Chill the mixture in the refrigerator for about 15 mins. While the mix is chilling, preheat the oven to 400F.
7. Line a baking sheet with tinfoil and lightly coat with oil.Using hands, shape the mixture into 5 patties. Be sure not to make the patties too thin or they will dry out.
8. Bake for 8 minutes on one side, flip (be careful!) and bake for an additional 8 minutes.
9. Store in a sealed container in the refrigerator for up to a week

1. First, drain and rinse black beans. 2. Chop onion and red pepper just enough to fit in food processor. 3. Tear kale into bite size pieces. 4. Add black beans, onion, pepper and kale to a food processor and process until well combined. You might need to scrape down the edges with a spatula. 5. Pour bean mixture into a large mixing bowl and add seasoning, egg and oat flour. Mix well until all ingredients are combined. You might need to add tablespoon or two more flour if the mixture is too wet. 6. Chill the mixture in the refrigerator for about 15 mins. While the mix is chilling, preheat the oven to 400F. 7. Line a baking sheet with tinfoil and lightly coat with oil.Using hands, shape the mixture into 5 patties. Be sure not to make the patties too thin or they will dry out. 8. Bake for 8 minutes on one side, flip (be careful!) and bake for an additional 8 minutes. 9. Store in a sealed container in the refrigerator for up to a week

Nutrition Information

Per Serving:  Calories: 157; Total Fat: 2 g; Saturated Fat: 0 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 37 mg; Sodium: 338 mg; Potassium: 447 mg; Carbohydrate: 26 g; Fiber: 6 g; Sugar: 2 g; Protein: 9 g

Nutrition Bonus: Vitamin C: 63%; Vit A: 42%;  Iron:16%; Calcium: 8%;

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