There was once a doctor named Denis Burkitt who became known as “fiber man”. The reason for this was his dedication to the study of dietary fiber on people’s health, especially with regard to things like heart disease and colon cancer. Dr. Burkitt spent years driving around places in Africa, collecting “specimens” (and yes that’s what you think it is), and studying dietary patterns as they relate to disease. Well, long story short, he found that those folks who consumed the most fiber had the fastest traversal time for processing their food, but more importantly were less likely to be afflicted with heart disease and/or colon cancer. In fact, at the time of his studies, there were doctors in Africa who spent their entire careers without ever encountering these diseases.
You may be saying, that’s a long lead-in, and what’s my point? The point is (drum roll please), beef, chicken, and fish are pretty much devoid of fiber. But you know what’s got a lot of great fiber? You guessed it, black beans. And if you think about it, what makes a burger great? It’s not the “meat” itself, but the flavors added that make a burger great. The ketchup, mustard, salt, pepper, cheese, mayo, etc. all taste pretty good without the beef. Now replace that beef with a deliciously spiced bean burger, and you’re improving not just the flavor the overall healthiness of the dish. I’ve been doing bean burgers for many years now, and the recipe I’m sharing is far and away my best to date. Give it a shot, and you may just wonder why you’d ever abandon the bean.
Makes: 8 burgers
2 (15 oz) cans organic black beans (BPA free)
1 large yellow onion, finely diced
2 large cloves garlic, minced
2 medium carrots, shredded
1 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon Chipotle chili powder
1/4 teaspoon cayenne
1/4 teaspoon paprika
Real salt & fresh black pepper to taste
1/2 cup quick oats
2 tablespoon organic tamari or soy sauce
1 chia egg (1 tbsp ground chia + 3 tbsp water, mixed to gel)
Heat one tablespoon of oil in pan on medium high heat. Add the diced onion, a pinch of salt and fresh black pepper. Saute until translucent. Add the minced garlic and saute until fragrant. Stir in the spices and shredded carrots. Cook until the carrots are tender.
In a bowl mash the beans well. Add the onion/carrot mixture, oats, tamari sauce, and chia egg. Mix thoroughly.
Form patties with your hands.
Place on a pan lined with parchment paper.
Bake at 350 degrees in the center of the oven for 30 minutes.
Enjoy with a salad or on a bun!