{"id":2860,"date":"2013-07-16T00:46:01","date_gmt":"2013-07-16T07:46:01","guid":{"rendered":"http:\/\/www.beliteweight.com\/blog\/?p=2860"},"modified":"2021-12-08T16:30:56","modified_gmt":"2021-12-09T00:30:56","slug":"summer-weight-loss-recipe-black-bean-burger","status":"publish","type":"post","link":"https:\/\/www.beliteweight.com\/blog\/summer-weight-loss-recipe-black-bean-burger\/","title":{"rendered":"Summer Weight Loss Recipe: Black Bean Burger"},"content":{"rendered":"<p>Summer is all about a few trips to the beach, baseball and a good burger. Unfortunately, the traditional American hamburger isn&#39;t diet-friendly. Unfortunately, hamburgers are full of things that are bad for you&#8211;mostly a lot of calories and heart-clogging fat.<\/p>\n<p>Luckily, there are substitutes, and one of the best is the black bean burger. It&#39;s filling, it&#39;s tasty and, most importantly, it&#39;s incredibly healthy. Here&#39;s why:<\/p>\n<ul>\n<li>Black beans, which make up the majority of the black bean burger, are incredibly high in fiber, protein and molybdenum, an essential element that fights cancer. More importantly, they have a texture that is more similar to red meat than other non-read meat burgers<\/li>\n<li>Of course the beans don&#39;t stick together by themselves. They need an agent that allows you to shape them into perfect patties. Black bean burgers are held together by a mixture that includes eggs, which are extremely high in protein<\/li>\n<li>Olive oil, which is high in all the cholesterol-fighting good fats your body needs, makes up the other portion of the mixture. You can never go wrong with olive oil&#8211;unless you use too much<\/li>\n<li>Farro, a little-used grain, is the secret ingredient in a black bean burger. Farro is full of fiber and magnesium, which every body needs to burn maximum calories and function properly<\/li>\n<li>Of course no burger is fulfilling without proper seasoning, and the black bean burger calls for liberal amounts of basil, cilantro and pepper&#8211;all of which taste great and give the body a variety of essential vitamins and minerals.<\/li>\n<\/ul>\n<p>Ingredients:<br \/>\n\t<a href=\"http:\/\/www.beliteweight.com\/blog\/wp-content\/uploads\/2013\/07\/Black-Bean-Burger.jpg\"><img loading=\"lazy\" decoding=\"async\" alt=\"\" class=\"alignright size-full wp-image-2862\" height=\"300\" src=\"http:\/\/www.beliteweight.com\/blog\/wp-content\/uploads\/2013\/07\/Black-Bean-Burger.jpg\" title=\"Summer Weight Loss Recipe: Black Bean Burger | BeLiteWeight | Weight Loss Recipes\" width=\"300\" srcset=\"https:\/\/www.beliteweight.com\/blog\/wp-content\/uploads\/2013\/07\/Black-Bean-Burger.jpg 300w, https:\/\/www.beliteweight.com\/blog\/wp-content\/uploads\/2013\/07\/Black-Bean-Burger-150x150.jpg 150w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><\/p>\n<ul>\n<li>1 &frac14; c. dry black beans: rinsed, soaked for four hours and then drained<\/li>\n<li>3 &frac12; T. olive oil<\/li>\n<li>1\/3 c. farro<\/li>\n<li>1 onion, diced<\/li>\n<li>1\/3 t. crushed red pepper flakes<\/li>\n<li>1 minced clove of garlic<\/li>\n<li>2 eggs, beaten<\/li>\n<li>1 c. bread crumbs<\/li>\n<li>1\/4 c. basil, chopped<\/li>\n<li>1\/4 c. cilantro, chopped<\/li>\n<li>1\/4 t. ground pepper<\/li>\n<li>8 buns, lightly toasted<\/li>\n<\/ul>\n<p><b>Directions:<\/b><\/p>\n<ol>\n<li>Cover the beans with 2 in. of water in a large saucepan. Simmer over low-medium heat for approx. 1 hour until tender, stirring occasionally. Make sure to add water to keep the beans submerged in 2 in. of water.<\/li>\n<li>While the beans are simmering, heat &frac12; tablespoon of the olive oil in a saucepan. Add the farro and cook over medium-high heat for 2 minutes, stirring throughout. Then add 1 &frac12; cups water and a little salt and boil. Once boiling, cover the saucepan and simmer for approx. 30 minutes until it is al dente.<\/li>\n<li>In a skillet, heat the remaining 3 tablespoons of oil. Incorporate the onion and cook over medium-high heat, until the onion is soft. Then incorporate the garlic and crushed red pepper flakes and cook for approx. 2 minutes, until fragrant.<\/li>\n<li>In a food processor, add the beans (minus &frac12; cup) and pulse into a chunky mixture.<\/li>\n<li>Add the pureed beans, remaining &frac12; cup of beans, farro, onion mix, lightly beaten eggs, bread crumbs, chopped basil, chopped cilantro, pepper and 1 teaspoon salt. Form this mixture into 8 burger patties, cover and refrigerate for at least 30 minutes.<\/li>\n<li>Heat 1\/8 in. vegetable oil in a large non-stick skillet. Add the burger patties and cook over medium-high heat for approx. 3 minutes, until brown. Then flip them over and cook for another 3 minutes, until both sides are brown and the patties are heated through.<\/li>\n<li>Transfer the patties into the toasted buns and serve.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Summer is all about a few trips to the beach, baseball and a good burger. Unfortunately, the traditional American hamburger isn&#39;t diet-friendly. Unfortunately, hamburgers are full of things that are bad for you&#8211;mostly a lot of calories and heart-clogging fat. Luckily, there are substitutes, and one of the best is the black bean burger. It&#39;s [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":2862,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[269,268,274,272,270,273,275,277,276,278,40,279,271],"class_list":["post-2860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes","tag-baseball","tag-beach","tag-black-bean-burger","tag-diet-friendly","tag-good-burger","tag-heart-clogging-fat","tag-high-in-fiber","tag-magnesium","tag-molybdenum","tag-patties","tag-protein","tag-toasted-buns","tag-traditional-american-hamburger"],"_links":{"self":[{"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/posts\/2860","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/comments?post=2860"}],"version-history":[{"count":10,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/posts\/2860\/revisions"}],"predecessor-version":[{"id":3699,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/posts\/2860\/revisions\/3699"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/media\/2862"}],"wp:attachment":[{"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/media?parent=2860"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/categories?post=2860"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.beliteweight.com\/blog\/wp-json\/wp\/v2\/tags?post=2860"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}