These delicious black bean burgers offer a perfect, healthy alternative to other burger recipes without sacrificing the taste. The rich flavor of the patties combined with a variety of fresh, juicy and creamy toppings makes a wonderful meal to enjoy with family or friends. Serve in a gluten free bun to keep the meal entirely gluten free.
Zucchini is also a good source of potassium which is an important intra-cellular electrolyte that helps to maintain fluid balance and normalize blood pressure and is vital in helping to prevent heart attacks and stroke.
Onions have an amazing array of medicinal benefits and are high in vitamin C, folate, biotin, chromium, and calcium. Onions are the richest food source of quercitin which is a potent antioxidant that has been shown to lower cholesterol, blood pressure, and triglycerides as well as help to prevent blood clots, asthma, sinus infections, bronchitis, atherosclerosis, and diabetes.
Garlic is one of the world’s oldest medicines and is an incredibly potent spice that can ward off a variety of illnesses and diseases. It has amazingly high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, and iron.
Black Bean Burgers
2 cups cooked black beans (approximately 1 can)
1 cup shredded zucchini
1 red onion, diced
4 garlic cloves, roughly chopped
1/2 cup walnuts
1/4 cup ground chia seeds
1/4 cup parsley
1/2 tbsp each: thyme leaves, sage leaves, poultry seasoning
1 tsp paprika
1/2 tsp sea salt
Preheat oven to 375 degrees.
In a sauté pan, heat 1/4 cup of water. Add onions and garlic over high heat, stirring until cooked through, about 5 minutes. Add more water if needed to keep from sticking.
In a food processor, pulse walnuts, ground chia seeds, parsley, thyme, sage, poultry seasoning, paprika and sea salt until coarse crumbles are formed. Set aside in a medium mixing bowl.
Place black beans, garlic and onions in the food processor and pulse five times until roughly combined. Add shredded zucchini and pulse three more times. Add to the contents of the mixing bowl. Mix all ingredients together until well combined.
Form into small patties about 3 inches across and place on a baking tray lined with parchment paper. Bake for 30 minutes, flipping halfway through. Serve in gluten free buns with the toppings of your choice.
Learn more about the hidden healing powers of fruits & vegetables in the #1 New York Times Best-Selling book Life-Changing Foods
This item posted: 14-Jan-2020
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