Black Bean Burgers

Black Bean Burgers

Active Time: 20 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Garlic: Cloves for Cancer Protection

Preparation

Preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet. Alternately, prepare Flavorwave/NuWave Oven.
In a medium bowl, mash black beans with a fork until thick and pasty. Mix finely chopped bell pepper, onion, and garlic into mashed beans.
In a small bowl, stir together egg, chili powder and cumin. Stir the egg mixture into the mashed beans. Mix in flax seed until the mixture is sticky and holds together.
Divide mixture into four patties.
If baking, place patties on baking sheet, and bake about 10 minutes on each side; if using the Flavorwave, cook on the top rack for approximately 10 minutes at 350 F.
Serve.

The Benefits

*Excellent Source of: Fiber, Magnesium, Protein, Vitamin C, ALA Omega-3
*Good Source of: Iron, Potassium, Selenium, Zinc, Vitamin B6, Thiamin, Riboflavin, Phosphorous, Manganese
*Preferences: Low Sodium, Low Sugars, No Citrus, No Corn, No Dairy, No Fish, No Gluten, No Grains, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 0.54

Calories: 217

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	8.4 g	*
Saturated Fat	1.3 g	*
Monosaturated Fat	2.9 g	*
Polyunsaturated Fat	2.5 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	1617 mg	*
EPA, DHA	1 mg, 9 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	105.8mg	*
Total Carbohydrate	22.8 g	*
Sugars	2.8 g	*
Fiber	7.9 g	*
Protein	10.8 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	481 IU	10%
Vitamin C	16.6 mg	28%
Vitamin D	8.8 IU	2%
Vitamin E	0.65 IU	2%
Vitamin B6	0.26 mg	13%
Vitamin B12	0.32 mcg	5%
Vitamin K	2.8 mg	3%
Folate	32.9 mcg	8%
Niacin	0.49 mg	2%
Riboflavin	0.21 mg	12%
Thiamin	0.24 mg	16%
MINERALS
Calcium	99.7 mg	10%
Copper	0.06 mg	3%
Iron	2.9 mg	16%
Magnesium	86 mg	22%
Manganese	0.34 mg	17%
Phosphorous	197.6 mg	20%
Potassium	438.9 mg	13%
Selenium	10.9 mcg	16%
Sodium	60.9 mg	3%
Zinc	1.7 mg	11%
PHYTONUTRIENTS
Alpha-carotene	24 mcg
Beta-carotene	188 mcg
Beta-cryptoxanthin	38.2 mcg
Lutein + zeaxanthin	186.5 mcg
Lycopene	0.21 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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