Recipe: Zesty Black Bean Burgers

They’re everything you want in a veggie burger — nutritious, tasty and quick to whip up. These patties are packed with fiber and protein from the black beans and oats, while green onions, garlic, cilantro and tomatoes with chilies bring the vibrant flavor. Throw them on the grill, bake them in the oven or “fry” them in a non-stick pan for an easy, meat-free main dish.

Ingredients

1, 15-ounce can black beans, drained and rinsed
1, 14.5-ounce can tomatoes with zesty mild chilies
1 garlic clove, minced, or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions, chopped
1 cup chopped carrots
1 cup cilantro or parsley
2 cups old-fashioned rolled oats

Directions

1. Preheat oven to 400° F.
2. Process the first seven ingredients in a food processor until blended.
3. Add to oats and stir.
4. Form into patties, put on a baking sheet, and bake for 8 minutes.
5. Turn oven up and broil about 2 more minutes, until tops are nicely browned. (You can also “fry” the burgers in a non-stick pan until both sides are browned, or grill on the barbecue.)
6. Serve on whole-grain burger buns with lettuce, tomato, onion, mustard, ketchup or no-tahini hummus.

Nutrition information (per serving)

Makes 6 burgers. Serving size = 1 burger.

Calories: 180
Total fat: 2.5 g
Saturated fat: 0 g
Trans fat: 0 g
Cholesterol: 0 mg
Sodium: 240 mg
Carbohydrate: 32 g
Dietary fiber: 6 g
Sugar: 4 g
Protein: 7 g

— Adapted from Dr. Caldwell Esselstyn’s book, “Prevent and Reverse Heart Disease” (© 2007 by Caldwell B. Esselstyn, Jr., MD).