For Heart
Black Bean and Sweet Potato Burger
Ingredients:
- 2 sweet potatoes, mashed
- 1 can (16 oz.) black beans, rinsed and drained
- ½ cup rolled oats, ground (use blender)
- 2 tbs flaxseed meal
- 1 small tomato, finely diced
- 1 red onion, finely chopped
- ¼ red onion, thinly sliced
- 1 ½ tbs olive oil
- ½ bunch cilantro, finely chopped
- 1 tbs turmeric
- 1 tbs chili powder
- Salt and black pepper to taste
Instructions:
Total Time: 70 minutes; Servings 4 to 6 people
1. Preheat oven to 350ºF. Cut sweet potatoes in half and place face down on a baking tray lined with baking parchment. Cover with 1 tbs of olive oil and bake for 40 minutes. When soft, peel the skin and mash well in a mixing bowl. (Alternative cooking method: To avoid a high glycemic load in your blood, boil sweet potatoes for 12 minutes or until tender.)
2. Mash black beans in a mixing bowl and add to 1.
3. Heat ½ tbs of olive oil in a skillet over medium heat. Cook finely diced tomatoes for a few minutes, then add to 2. Mix well.
4. Finely chop a whole red onion and add to 3. Thinly slice ¼ of red onion and set aside.
5. Add rolled oats, flaxseed meal, turmeric, chili powder, salt and pepper to 4. Mix well. Taste and adjust seasonings as needed. Divide into equal-sized balls and mold into patties.
6. Bake burgers at 350ºF for 40 minutes. Flip once in the middle of baking if needed.
7. Serve with fresh cilantro and sliced red onion. (Add condiment of your choice if preferred.)
The Benefits of the Ingredients
| Sweet Potato | Contains fiber, vitamin A, and the antioxidant lycopene. |
| Black Bean | Contains folate, antioxidants, and magnesium which can help lower blood pressure. Excellent source of fiber which helps control both cholesterol and blood sugar levels. |
| Rolled Oat | Contains fiber which can help lowering bad cholesterol (LDL). Fills you up for a long period of time and helps keep blood sugar levels stable over time. |
| Flaxseed Meal | Contains heart-healthy fiber, lignans (phytochemicals), and omega-3 fatty acids. |
| Tomato | An excellent source of the antioxidant lycopene, which has been linked to reduced risk of heart disease. Regular consumption of tomatoes lowers the levels of LDL cholesterol and triglycerides in the blood. |
| Red Onion | Contains organic sulfur compounds which act as a natural blood thinner and prevent blood platelets from aggregating. (Cooking Tip: To get the full benefits, leave it for 15 to 20 min after cutting into slices.) Also contains flavonoids (phytonutrients) with antioxidant properties. |
| Olive Oil | Rich in antioxidants. |
| Cilantro | Helps lower blood pressure. Also helps to dissolve cholesterol build up in the arteries. |
| Turmeric | Contains curcumin, a powerful antioxidant and anti-inflammatory compound. |
| Chili Powder | Contains Capsaicin which helps lower blood pressure. Also contains high amount of potassium. |