Healthy Vegan, Gluten-Free Black Bean Burger Recipe

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This recipe is a great healthy alternative to standard beef patty burgers. It is completely vegetarian, vegan and gluten-free. You can use whatever veggies you like, but included below are some of the best to compliment the natural flavors of the black beans. You can cook and eat the patties alone or on a bun of your choice. You can also cook and crumble the burgers over a salad.

Ingredients

1. 3 cups cooked black beans
2. 1/2 medium red or white onion, diced
3. 1-2 medium carrots, diced
4. 1/2 medium potato, diced
5. 1/2 medium bell pepper, diced
5. 3-4 cloves of garlic (add more or less to taste), minced finely
6. 1 teaspoon salt (Himalayan sea salt is best)
7. Dash of pepper or other favorite seasoning blend
8. 1/2 cup rice flour (add more or less, depending on consistency of batter)

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Preheat skillet over medium heat, with oil of your choice. Olive oil and coconut oil are the best choices, as they are able to be naturally extracted rather than chemically like other oils. While your skillet is heating, add all chopped up veggies and beans to a mixing bowl. Make sure the veggies are chopped very finely so they mix will into the batter. Also ensure you wash all veggies prior to washing to make sure you wash off any sprays or other potentially harmful chemicals. You can avoid pesticides altogether if you buy organic produce.

Mix veggies and beans well, then mash everything together. When cooking your beans to use in the black bean burger, it sometimes helps to cook them a little longer so they are easier to mash. Fresh black beans are best, but canned beans also work. If you use canned black beans, look for beans without preservatives, MSG and cans that are BPA free. These harmful additives can severely impact your health and increase your risk for serious health conditions and diseases. Preservatives are linked to breathing problems, behavioral changes, heart damage and cancer. MSG is linked to several neurological and neurodegenerative disorders including migraines, seizures, Parkinson’s disease and Alzheimer’s. BPA mimics estrogen in the body and can disrupt egg and sperm production and function.

After the batter is thoroughly mashed and mixed together, add rice flour until it sticks together. You can use any flour you’d like, but if you want to keep the recipe gluten-free consider the aforementioned rice flour or an alternative like chickpea flour. These heartier flours will add a nice taste and texture to the burgers. The batter will also keep in the fridge for up to five days so you will have dinner all week long.

Scoop out a portion of the batter and mold it into a roughly two inch by two inch ball. Use your hands to really make sure the batter sticks together. Place in the heated skillet and flatten slightly. It’s best to cook on low heat so that the burger cooks evenly rather than only on the outside. Cook for 4-5 minutes on either side. Serve immediately.

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