Black Bean Burgers

Legumes, such as black beans, are a nutrient powerhouse. A half cup of black beans supplies 8 g of protein, 305 mg potassium, 8 g of fiber, and 114 calories. That means adults can get one-fourth to one-third of their daily fiber needs just by consuming a few beans. With their high fiber and potassium content, beans can promote heart health. Regular consumption of beans – about 1 to 2 cups cooked weekly has been shown to has been shown to reduce lipid levels (cholesterol) in people with heart disease. Antioxidant and phytochemicals along with the fiber in beans may also reduce the risk for colon cancer.
 
If the health benefits don’t convince you to add beans to your diet, the price might. An easy way to stretch your food budget is to cook with dried beans. Dried beans cost only about 15 cents per serving and canned beans cost just 30-45 cents per serving. That is a deal! If you are looking for convenience try canned beans if you have more time cook dried beans on your own.
 
Beans can be eaten at breakfast, lunch, or dinner. Try a breakfast burrito with pinto beans, scrambled eggs, and salsa wrapped in a warm tortilla. Make a super salad for lunch by adding garbanzo beans to mixed greens, chopped tomatoes, and sliced cucumbers. For dinner check out this flavorful black bean burger.

Black Bean Burgers

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​15 oz can black beans, drained
3/4 cup cooked quinoa or couscous
1/2 cup breadcrumbs
1/2 cup minced vegetables such as bell peppers, onions, celery
1 tsp minced garlic
1-1/2 tsp ground cumin
A few shakes of hot sauce
1 Egg
3-4 Tbsp olive oil
 
In a medium bowl roughly mash the bean with a potato masher or fork into a paste mixture. Leave a few of the bean part or mostly whole. Add the quinoa/couscous, breadcrumbs, vegetable, garlic, cumin, and hot sauce to the beans. In a small dish beat the egg. Mix the egg and all ingredients together. You can use a spoon or your hands. Divide the mixture into 4-6 equal parts. Using your hands form 4-6 patties. Heat half the olive oil in a large skillet. Cook half the patties in hot oil until browned and heated through, about 2-3 minutes per side. Repeat for second half.
 
These patties are delicious served with a tzatziki sauce or fry sauce.

References:
https://beaninstitute.com/