• Juanita Weaver-Reiss

A recipe to love your heart with - Black Bean Burgers


Beans are a food that are good for your heart, weight, and health in so many ways. They are loaded with soluble fiber and insoluble fiber.

Soluble fiber slows down digestion. It can help to lower your cholesterol. The insoluble fiber makes the food move more quickly through the digestive tract.

Are you getting enough fiber in your diet?

For women, it is recommended that you get about 25 grams of fiber each day. Men should be aiming to get 38 grams each day.

1 cup of black beans would provide 4 grams of fiber per cup.

Black Bean Burger

Nutrition Info

  • Calories: 112.8

  • Fat: 2.0g

  • Carbohydrates: 19.2g

  • Fiber 3.5 grams

  • Protein: 6.6g

Ingredients

2 large Egg, fresh, whole, raw 1/2 cup Salsa 1 clove Garlic 1 cup Progresso Bread Crumbs - Italian Style 2 cup canned Black Beans or use the black beans you have cooked in the crock pot. See recipe below 1 cup (8 fl oz) Water, tap 1/2 cup, diced Onions, raw 1 Tbsp Italian seasoning

Directions

1. Rinse the canned beans under cold water to remove salt that has been added.

If you use the beans from the crock pot do not add water to the recipe.

2. Pulse black beans, onion, garlic in blender; Or can use the potato masher. If using the potato masher, dice onions very fine. 3. .mix in chopped garlic, spices, and egg 4. stir in bread crumbs 5.. shape into 9 patties, you can refrigerate them if they are not very firm (up to one day ahead) Can use the Muffin top pan to Bake at 325 degrees for 15 to 17 minutes for perfectly rounded bean burgers. 6. If desired cook in a skillet until hot

Black Beans in crock pot

Ingredients

1 large Onions, raw 3 cup Dried Black Beans 4 cup (8 fl oz) Water, tap 3 clove Garlic 1 cup Spinach, frozen

Directions

Combine all ingredients in crock pot. Leave alone -til beans are tender 14- 16 hours on low (depending on how old the beans are) 8 - 10 hours on high depending on how old the beans are)

Nutrition Info

  • Calories: 96.4

  • Fat: 0.1g

  • Carbohydrates: 30.2g

  • Protein: 11.6g

Wishing you Best Health,

Juanita

#fastnotfussy #hearthealthy #recipe #blackbean

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