Black Bean Burgers
The black bean is a small, black variety of the common bean popularly used in Latin American cuisine. Black beans, like most other legumes, are rich in cholesterol-lowering fibre, which also prevents blood sugar levels from rising rapidly after dining, making these beans a good choice for diabetes sufferers.
Black beans are also a great source of high quality, virtually fat-free protein.
½ cup diced red onion
½ cup diced capsicum pepper
1 minced clove garlic
1 minced jalapeño
2 cups black beans
½ cup sweetcorn
½ cup bread crumbs
½ tsp cumin
2 Tbsp chopped cilantro
½ cup flour
1 tsp salt
2 Tbsp olive oil
- In a saucepan over medium heat with 1 tablespoon of the olive oil, sauté the onion, capsicum pepper, garlic, and jalapeño pepper for 4 or 5 minutes. Remove from the heat and set aside for the moment.
- In a mixing bowl, mash the black beans, then add the sautéed mixture, sweetcorn and bread crumbs, and mix well. Season with cumin, cilantro and salt and mix again.
- Divide and shape the mix into 6 patties, then coat each in flour.
- Place a pan over medium-high heat with the remaining tablespoon of oil. Cook each patty for about 5 minutes on each side, or until lightly browned.
- Serve in bread buns with your favourite relish and side salad.
Serves 6 people
Recipe supplied by Marjorie Marino, Bulacan, Philippines
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