Hearty Black Bean Burger
This burger is a little unusual in that it features bulgur, a grain that adds fibre to a burger! Researchers from the Harvard School of Public Health showed that men whose diets contain lots of whole grains appear to have a lower risk of heart disease than men who consume only small amounts of foods such as oatmeal, brown rice, barley, bulgur, whole grain breads, and breakfast cereals. Black beans are also a healthful addition, as they add quality protein and fibre without the saturated fat of beef. We’ve used a meat substitute here to implement some soy and reduce the overall fat content. These burgers grill up just as dark and delicious as any beef burger and you’ll be hard pressed to tell the difference.
1/3 cup (85 mL) bulgur wheat
1/2 cup (125 mL) plus 2 Tbsp (30 mL) boiling water (or red wine)
1 tsp (5 mL) extra virgin olive oil
2 cloves garlic, crushed
1 small onion, finely chopped
1/3 cup (85 mL) black beans, cooked
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) allspice
400 g (14 oz) veggie ground round
1 egg, lightly beaten
1/2 tsp (2 mL) salt to taste
1/2 tsp (2 mL) cayenne pepper
1/4 to 1/2 cup (60 to 125 mL) soy flour, as required
4 whole wheat hamburger or kaiser buns
In a small bowl, combine bulgur wheat with boiling water. Cover and let sit 20 minutes.
Meanwhile, in a large skillet, heat oil over medium heat. Add garlic and onion and cook until onion softens, about 5 minutes. Add black beans and cumin, coriander, and allspice. Stir and cook another 3 minutes. Add 2 Tbsp (30 mL) water and stir until absorbed, about one minute. Remove from heat.
In a large bowl, mix together ground round, egg, salt, and pepper. Add black bean mixture and bulgur. Stir well until mixture is thick and sticks together easily. If the mixture is too wet, add a little soy flour. Make 4 large patties, each about 3/4-in (1.5 cm) thick.
Lightly oil skillet or grill and heat to medium. Cook patties 4 minutes on each side. Meanwhile toast whole wheat buns.
Serve burger patties hot on whole wheat buns with trimmings such as natural mayonnaise, ketchup, tomatoes, and lettuce.
Serves 4
source: "Tex-Mex Barbecue", alive #272, June 2005
Hearty Black Bean Burger
Directions
Sally Errey, RNCP
Sally Errey, RNCP, is an acclaimed speaker and author on optimum health through nutrition and lifestyle. She is author of Staying Alive! Cookbook for Cancer Free Living (Belissimo Books, 2004).
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