Many people wonder about good recipes which contains fibers. In this article we would like to offer one such recipe which contains fiber. This is for Black Bean Burger.
1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
3 cups water
1 bay leaf
2 plum (Roma) tomatoes, peeled and seeded then diced
1 yellow onion, chopped
4 cloves garlic, minced
1 tablespoon tomato paste
1 tablespoon wine vinegar
1 chipotle chili in adobo sauce, minced
1 3/4 teaspoons ground cumin
1 teaspoon salt
1 1/2 tablespoons canola oil
1/2 red bell pepper (capsicum), seeded and chopped
1/2 cup cooked brown rice
1/4 cup chopped pecans
1 green (spring) onion, thinly sliced
1 egg, lightly beaten
3/4 cup fresh whole-grain bread crumbs
6 whole-grain hamburger buns
6 slices tomato
6 slices red onion
3 lettuce leaves, halved
In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans grow tender. It should not take more than 60 to 70 minutes. Drain and discard the bay leaf. If you want to do it quickly soak the beans overnight and boil it in a pressure cooker.
While the beans are cooking, prepare the chipotle sauce. Mix the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally. Stir until the liquid is reduced and the mixture turns into a thick sauce. Set the chipotle ketchup aside to cool.
In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining chopped yellow onion and sauté until they are soft and translucent and cook for about 4 minutes. Add the bell pepper and the remaining garlic and sauté until they begin to soften. It takes about 3 minutes. Put 1/4 teaspoon of the salt and stir to mix. Now transfer the mixture to a bowl and let it cool. Set the pan aside.
In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.
In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.
Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.
Tips: These black bean burgers may be prepared ahead of time and frozen. They’re higher in fiber and lower in saturated fat and cholesterol, so they make an excellent stand-in for regular hamburgers. One burger contains as much as 15 gm of fiber.