ries. Adding legumes to a diet has been associated with a num- ber of health benefits, including improved insulin resistance, prevention of diabetes, protection against cancer, heart disease, obesity, and lowered cholesterol levels. What nutritional pow- erhouses these babies are for the healthy foodie!
Hummus, Black Bean and
Corn Vegetable Burgers (Makes 8 burgers)
Ingredients: 1 small onion
2/06/09
ue02_06_09 ds@wholeliving... 6 page (4.75"x2.25)"
1 15-ounce can black beans, drained and rinsed, divided 1 ½ cups frozen corn, divided 2 tablespoons minced garlic 1 tablespoon Thai ginger-garlic sauce 1 teaspoon Thai pepper sauce 2 teaspoons ground Cumin 1 teaspoon ground turmeric 2 tablespoons spicy mustard ½ cup prepared hummus 1 cup cooked brown rice 1 cup whole grain crackers
Size Proof
Instructions: Mince onion in food processor until finely ground. Place in a large bowl and microwave for 1 minute or until it begins to become translucent. Set aside.
Page
10663 Loveland-Madeira Rd., Suite 162 • Loveland, OH 45140 513.752.9288 • Fax: 513.722.0752
Pulse ½ can black beans and ½ of fro- zen corn in food processor until coarse- ly ground. Add to cooked onion with herbs and seasonings (next 6 ingredi- ents). Add remaining whole beans
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ads@wholelivingjournal.com and corn, hummus and rice. Mix well.
Grind crackers in food processor until finely crushed. Add to bean mixture and mix well. Add more ground crack- ers if needed to get mixture to hold to- gether well and not be too sticky.
Divide dough and form into 8 patties. Refrigerate until ready to cook.
Heat grill on medium heat and coat rack with cooking spray. Grill patties for 3 – 5 minutes per side or until done. (Burgers can also be prepared in a fry- ing pan on the stove.)
Serve hot with whole grain bread or buns, and condiments as desired.
Nutrition and Recipes L
from the kitchen of BEANS ARE BENEFICIAL
EGUMES (BEANS AND LENTILS) have become a key ingredient in healthy eating because they are packed with fiber, minerals, and B vitamins, yet are low in calo-
Canned beans are easy to use in recipes, but don’t shy away
from using dried beans. They are very inexpensive and can be easily used in recipes by soaking them in water overnight. We recommend against using bean pastes or refried beans because these foods frequently incorporate saturated fats and excess so- dium. If you don’t tolerate beans well, incorporate them slowly into your diet.
The Healthy Foodies by Pama Mitchell and Mary Ann Barnes, MD
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