Beans are a healthy addition to any diet, regardless of whether you are a vegetarian or not. Packed with around 15 grams of protein as well as fiber in each cup serving, beans contain more protein than two eight-ounce glasses of milk, which contains no fiber at all.
While all beans contain an exceptional amount of protein and fiber, black beans stand out among the rest for a few of their unique properties. One unique aspect to black beans is derived from their black coloring. This black coat has been found to host eight different flavonoids, which contain antioxidants that help to fight off free radicals that attack the body.
Black beans also contain three times the amount of omega-3 fatty acids than other beans, with roughly 180 milligrams per cup serving. Though this is a low amount in comparison to omega-3 rich foods such as cold-water fish, it’s still a valuable contribution to your diet due to the importance of omega-3s for overall health.
A good source of other essential nutrients such as iron, calcium, potassium and zinc, black beans are a great addition to your diet.
Spinach Black Bean Burgers
Makes 6-8 Burgers
½ cup cooked quinoa
1 can black beans, drained
½ yellow onion, chopped
3 cloves garlic, minced
1 cup fresh spinach
1 teaspoon sea salt
½ teaspoon cumin
1 teaspoon paprika
½ cup oat flour (or breadcrumbs)
2 eggs, whisked
Additional Ingredients (optional):
wheat hamburger bun
Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
Heat a sauté pan over medium heat. Add the onions and garlic and cook until onions are translucent. Add spinach and cook until wilted.
Add spinach mixture to a large bowl along with quinoa, eggs, oat flour and seasonings.
Mash black beans slightly in a bowl, until they reach desired consistency. Some prefer to leave some beans whole.
Stir the beans into the quinoa mixture and mix until everything is well combined.
Scoop mixture into hands and form into patties. Depending on the size you make them you should get either 6 large patties or 8 smaller patties.
Bake for 20 minutes, flip, then bake for 20 more minutes.