High Fiber and Low Fat Recipe

 Black Bean Burger recipe ( serves four)

Ingredients:

• (16 ounce) can black beans, drained and rinsed or home made boiled
• 1/2 green bell pepper, cut into small pieces
• 1/2 onion, grated
• 3 cloves garlic, peeled and minced
• 1 egg        
• 1 tsp cayenne pepper powder or red chili powder
• 1 tsp cumin/1tsp coriander powder
• 1/2c ground oats
• 1/4c ground flax seeds
• 1/2 cup chopped cilantro leaves or parsley leaves
• Method: If grilling, preheat the grill for high heat, and brush with olive oil . If baking, preheat oven to 375 degrees F , and lightly oil a baking sheet or a sheet of aluminum foil.
• In medium bowl, mash beans with fork until thick and pasty.
• Add, finely chopped onion and minced garlic,1 tsp cayenne pepper powder or red chili powder,cumin/ coriander powder,ground oats,ground flax seeds, chopped cilantro leaves or parsley leaves into mashed beans.
• In small bowl lightly beat egg. Stir into bean mixture.
• mix in oats and flax until mixture is sticky & holds together.
• form into patties & place into refrigerator to make it hard and for well binding for 1/2 hour.
• Cook on grill for 5-8 min ( check with fork, poke the burger with fork if nothing stick on fork that means it's done ) or 375 degree oven for 8-10 minutes each side. or Can be cooked on stove top, in a skillet.
• I hope you will like it. It's very nutritious high protein,high fiber and low fat burger. eat it with salad green.



Note; Vegetarian people can replace egg with all purpose flour. And one who don't eat onion and garlic, use ginger and green chili paste instead of onion and garlic.

Nutrition: Protein,soluble and insoluble  Fiber,omega 3 fatty acids, Vitamin C, silica.