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Physicians Committee for Responsible Medicine (PCRM)
Recipe of the Week

Sept. 8, 2011

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Looking for something different to jazz up your bean burgers? Try this Cucumber Sauce recipe from Healthy Eating for Life to Prevent and Treat Diabetes.

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Burgers made from plant foods are high in fiber making them the healthiest choice! Learn more about why fiber is important here.

Chipotle Black Bean Burgers

Chipotle Black Bean Burgers 

This burger is low in fat and packs a bit of heat from the chipotle pepper. Can’t think of what to include for toppings? Try any of these: red onion slices, romaine lettuce, spinach, sautéed mushrooms, mustard, pickles – the options are endless!

Ingredients

Makes 4 servings

1 1/2 cups cooked or 1 (15-ounce) can black beans, drained and rinsed
2 tablespoons vital wheat gluten
1/2 cup cooked couscous
2 tablespoons minced cilantro
2 cloves garlic, minced
1 canned small chipotle pepper, minced
1/4 cup minced corn
1/2 teaspoon salt
1/4 teaspoon cumin
2-3 tablespoons low-sodium vegetable broth

Directions

Place the beans in a bowl and coarsely mash them. Add the remaining ingredients and mix well. Shape the mixture into four to five patties, no more than 1/4-inch thick. Set aside.

Heat the vegetable broth in a large skillet over medium heat. Add the burgers, cover, and cook for 5 minutes. Uncover, use a spatula to flip the burgers and cook, uncovered for 5 minutes longer.

Serve hot on burger rolls with your favorite condiments.

Nutrition Information | Per serving (1 patty):

calories: 171; fat: 0.8 g; saturated fat: 0.1 g; calories from fat: 3.7%; cholesterol: 0 mg; protein: 16.7 g; carbohydrates: 25.2 g; sugar: 2.1 g; fiber: 6.5 g; sodium: 333 mg; calcium: 45 mg; iron: 2.4 mg; vitamin C: 4 mg; beta-carotene: 32 mcg; vitamin E: 0.1 mg

Recipe from Food for Life instructor Lisa Dahlmeier

 

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

 

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210     Email: pcrm@pcrm.org