Beans are one of the unsung heroes of nutrition. They’re packed with fiber and protein, they’re inexpensive, they’re easy to cook with, and they’re incredibly versatile. Whether they’re tossed in a salad, simmered in a soup, or wrapped in a burrito, beans deserve a place on our plates.

This month, the focus is on colon cancer and the microbiome, and beans are a perfect place to start. Their high fiber content supports and feeds the beneficial bacteria in a healthy gut.

To kick off the week, my 4 year old daughter and I made black bean burgers. This was an easy recipe for a small child to help with. It’s also great for meal prep—you can make a batch ahead of time, keep them in the fridge for the week, or freeze them for up to six months.

The process couldn’t be easier. Add all of the ingredients to a large mixing bowl, stir everything together, and form the mixture into patties. Cook them in a skillet like I did here, or throw them on the grill.

Each burger contains about 8 grams of fiber and about 9 grams of protein. For perspective, one scoop of Metamucil contains 2.4 grams of fiber. The American Heart Association recommends about 25 grams of fiber for women and about 30 grams for men per day.

Healthy, affordable, and family-friendly—beans really do deserve more credit.

BLACK BEAN BURGERS

Ingredients

1 (15-oz) can black beans, drained and rinsed
½ finely chopped medium yellow onion
2 cloves garlic, minced
1 chipotle pepper in adobo sauce, finely chopped
1 tablespoon adobo sauce (from the can)
1 large egg
⅔ cup breadcrumbs or panko
1 teaspoon cumin
1 tablespoon balsamic vinegar

1 tablespoon coconut amino acids or tamari
½ teaspoon sea salt
Freshly ground black pepper
2 tablespoons olive oil, for cooking

Optional for serving
Burger buns
Avocado
Lettuce or greens
Tomato slices
regular burger fixins’

Directions

1. Place the black beans in a large mixing bowl. Using a fork or potato masher, mash them until mostly broken down but still slightly chunky.
2. Add the chopped onion, garlic, chipotle pepper, adobo sauce, egg, breadcrumbs, cumin, smoked paprika, salt, and pepper. Stir until everything is well combined and the mixture holds together.
3. Divide the mixture into 4–6 portions and shape into burger patties.
4. Heat the olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 4–5 minutes per side, until browned and heated through.
5. Serve on toasted buns with your favorite toppings.

Storage Tips

These burgers keep well in the refrigerator for up to 4 days. They can also be frozen for up to 6 months. To freeze, place cooked patties on a baking sheet until firm, then transfer to a freezer bag or container placing parchment paper between each patty. 

Recipe adapted from Love & Lemons. Original recipe here: https://www.loveandlemons.com/black-bean-burger-recipe/