We’ve already shared with you some good choices when it comes to heart healthy burgers and now here’s another vegetarian burger to recommend: Indian Spiced Black Bean Burgers. I’ve made this recipe myself and enjoyed the combination of black beans and Indian spices. So give this recipe a try for heart healthy black bean burgers and let me know what you think.
Personally, next time I make these burgers I’ll use ¼ cup bread crumbs and ¼ cup mashed sweet potato instead of ½ cup bread crumbs for a slightly different twist.
Indian Spiced Black Bean Burgers
Ingredients
- 4 cups black beans, cooked
- 1 cup red potato, cooked and smashed
- 1/2 cup sour cream (or substitute non-fat plain Greek yogurt for more protein and less fat)
- 1 cup bread crumbs, toasted
- 2 tsp. Garam masala
- 1 tsp. cayenne pepper
- 1 tsp. kosher salt
- 1/2 tsp. ground black pepper
- 1 cup cilantro, chopped
- 1/2 cup bread crumbs, for coating burgers
- 1/4 cup canola oil, for cooking
Directions
- Pulse 2 cups of black beans in a food processor with sour cream, bread crumbs, garam masala, cayenne, kosher salt, and pepper until a coarse purée forms.
- Transfer to a bowl and stir in the cooked and mashed red potatoes, the cilantro and the remaining 2 cups of black beans. Fold gently to combine and chill for 30 minutes. Form mixture into 10 patties and dredge each in the bread crumbs to coat.
- Heat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Cook burgers in batches until outsides are crisp and lightly browned, turning once, about 5 minutes total.
- Serve on toasted hamburger buns with desired accompaniments.
Recipe developed by The Culinary Institute of America as an industry service to the Northarvest Bean Growers Association.
Number of Servings 10
Serving Size1 patty
Nutrition Information
Calories Per Serving 215
Total Fat (g) 6
Saturated Fat (g) 2
Sodium (mg) 325
Total Carbohydrate (g) 31
Dietary Fiber (g) 7
Sugars (g) 2
Protein (g) 9
Calcium (mg) 70
Iron (mg) 2.7
Potassium 380
Click here for other Sweet Life Wellness heart healthy burger recommendations.
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Source:
Recipe used with permission courtesy of the Bean Institute and the Culinary Institute of America.
https://beaninstitute.com/recipes/indian-spiced-black-bean-burgers-2/ downloaded on 7/8/20
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Registered Dietitian-Nutritionist