Going meatless once a week may reduce your risk of preventable chronic diseases such as obesity, cardiovascular disease, diabetes, and cancer due to reducing your intake of total fat and increasing intake of healthy alternatives. Just going meatless is not enough to reduce your risk, but it is a great step in the right direction. Preventing chronic diseases is nutrition as well as lifestyle related. (www.meatlessmonday.com)
1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper
3 cloves garlic, peeled
1 egg (I usually use 2 egg whites!)
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon hot sauce (I use sriracha)
1/2 cup bread crumbs
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F, and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. Finely chop bell pepper, onion, and garlic. Stir into mashed beans.
4. In a small bowl, mix together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed bean mixture. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place burgers on foil, and grill about 8 minutes on each side. If baking, place burgers on baking sheet, and bake about 10 minutes on each side.
Tip: if you find that the burgers fall apart too easily, be sure to remove any excess fluid from beans and veggies to help it stick together better! I squeezed my finely chopped veggies in some paper towels to remove any excess water.
Also, these burgers freeze well – makes an excellent quick and easy weeknight meal!
Yield: 4 burgers
Recipe adapted from allrecipes.com