Southwest-Style Bean Burgers (vegetarian)

Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein.
Black beans, like other beans, are rich in dietary fiber. For this reason, black beans and other beans are useful foods for people with irregular glucose metabolism,because beans have a low glycemic index rating. This means that blood glucose (blood sugar) does not rise as high after eating beans as it does when compared to white bread.The presence of fiber is also the primary factor in the cholesterol-lowering power of beans. Black beans also contain insoluble fiber, which research studies have shown not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome.

Ingredients:

1 can Organic Black Beans (drained and rinsed)
organic olive oil or organic coconut oil
1 small chopped organic onion
1/4 cup dry breadcrumbs(toasted Ezekiel Bread chopped finely works well)
2 Tbsp Organic Salsa (plus 1/2 cup for serving)
1 tsp ground cumin
1/4 tsp cayenne pepper
1/4 tsp sea salt
1 organic egg -
Ezekiel hamburger buns (freezer in organic section at Baxtrom's)

Preparation

1.Using a potato masher, mash beans in medium bowl.
2.Mix in onion, breadcrumbs, 2 tablespoons salsa, cumin, cayenne pepper, salt and egg. Mix well.
3.Using moistened hands, shape bean mixture into 3 to 4 diameter patties.
4.In a heated cast iron skillet, add a small amount of oil. Cook burgers about 3 minutes per side. Keep burgers warm in oven until serving.
5.Serve burgers on Ezekiel hamburger buns or cooked basmati rice or brown rice with quinoa and lentils.
6.Add remaining salsa for topping.

Favorite toppings;organic tomato,spinach,hummus, plain organic yogurt, alfalfa sprouts,red onions. Be creative and make these burgers your own style...you will love it, I promise you that.

Enjoy!!

Sylvie Thibert