Health expert Candice Rosen, author of The Pancreatic Oath, shares this vegan black bean burger recipe. She says, “It is a healthy, high-fiber, high-protein meat alternative that does not contain soy. Making your own ‘processed’ foods and freezing ahead is also key to living a healthier lifestyle. It is more cost effective and flavorful than pre-made veggie burgers. Plus, it’s easier on digestion.”
Black Bean Burger
- 2 tablespoons olive oil, divided
- 1/2 medium onion, chopped
- 1 clove garlic, chopped fine
- 1/2 teaspoon of ground cumin
- 2 (15-ounce) cans of organic black beans, rinsed, drained, partially mashed
- 2 tablespoons chopped fresh cilantro
- 2 teaspoons chopped fresh parsley
- 1 teaspoon crushed red pepper
- 1/4 cup uncooked oatmeal
- 1/2 cup whole grain bread crumbs
- Sea salt and freshly ground black pepper to taste
- Preheat a large skillet to medium heat. Add one tablespoon of olive oil and lightly brown onion and garlic. Take skillet off of stove.
- In a large bowl, combine onion mixture with remaining ingredients and mix well. If it is too wet, add more oatmeal. If it is too dry, add water one teaspoon at a time.
- Divide mixture into 4 equal patties. Place a small amount of olive oil in the pan and cook, browning patties about 6 minutes on each side.