Black Bean Burgers (Kaufmann Diet Friendly)
Written by Erin Porter
You don’t have to be a vegetarian to enjoy these easy black bean burgers! They are such an easy, nutritious alternative to meat and if you are following the Kaufmann diet you these would be considered a Kaufmann 2 friendly recipe also known as Kaufmann Phase 2.
When making black bean burgers gluten free, all you need is substitute the breadcrumbs for gluten free oats. The rest of the ingredients in this recipe are naturally gluten free.
What You Need To Make Black Bean Burgers
- 1/2 cup gluten free oats (gently blend oats in blender)
- 1/4 cup feta cheese (we use feta with cracked peppercorn)
- 1 can black beans (One 15 ounce can)
- 1/4 yellow onion (diced)
- Chipotle in adobo sauce finely chopped. If you like spicy add another chipotle chili OR just a a spoonful of the adobo sauce.
- Pinch of garlic powder
- Salt and pepper to taste. Needs quite a bit of salt, keep tasting as you go.
- 1 poblano pepper chopped (optional)
Instructions For Making Black Bean Burgers
- Chop onion in food processor
- Heat 1 tablespoon olive oil and 1/2 tablespoon butter in a skillet over medium heat
- Add onion and sautés until translucent
- Blend oats in food processor to break them up but do not blend into a fine powder
- Add all ingredients to a bowl including sautéed onion and mix well
- Store in refrigerator covered until ready to create patties
- To cook patties melt butter in a frying pan and cook patties for approximately 4-5 minutes on each side or until golden brown
- Top with lettuce, avocado or anything else you desire
- Makes about 6 black bean burger patties
- I used gluten free, grain free hamburger buns and lettuce wraps
Close up of a chipotle black bean burger topped with onion and avocado
Are Black Bean Burgers Healthy?
WebMd states “The antioxidants, fiber, protein, and carbohydrates in black beans make them nutritionally powerful. A diet rich in beans can reduce your risk of several serious medical conditions and help your body to process calories more effectively.”
We all know it takes a variety of foods to keep us healthy, black bean burgers can be a good alternative on occasion to beef burgers.
Black Beans – are high in fiber and less fat and calories than ground beef. Beans are great for your heart, digestion, and high in magnesium, iron, and B vitamins.
Onions – Onions are a powerful antifungal which I appreciate since I am on an antifungal diet. (specifically the Kaufmann diet). Onions are also good for your heart and contain antioxidants that fight inflammation which may lower heart disease risk.
Oats – Oats are also rich in antioxidants, are a good source of fiber, and help to lower cholesterol. While oats are already naturally gluten free, they may be made in a facility that also use grains such as wheat. If you are gluten free be sure to specifically order them certified gluten free.
Poblano Peppers – Interestingly, poblano peppers show anti cancer activity. Poblano peppers are also high in Vitamins A, C, and antioxidants such as capsaicin and carotenoids.
Avocado – per Medical News Today “Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats, which can help a person feel fuller between meals.”
Learn more about my book Eat Pray Get Well – A Journey from Chronic Illness & Brokenness to Wholeness & Healing. My 2nd edition includes exclusive interviews with renowned Cardiologist Dr. Stephen Sinatra, Supermodel Carol Alt, Doug Kaufmann, and many more. My book can also be purchased on Amazon.
Recent Television Interview on Know The Cause – Below we discuss coming out the other side of chronic Illness
If you suffer from acid reflux, mold exposure, chronic fatigue, or any chronic illness you may just be surprised at the root “cause.” Watch Doug Kaufmann and I discuss the links of mold and fungus to disease.
Black Bean Burgers
- 1/2 cup Gluten free oats (gently blend oats in blender)
- 1/4 cup Feta cheese (we use feta with cracked peppercorn)
- 15 oz Black beans
- 1 inch Thick slice of yellow onion (diced)
- 1 Chipotle chili in adobo sauce (finely chopped - if you like spicy add another chipotle chili OR just a a spoonful of the adobo sauce.)
- pinch Garlic powder
- pinch Salt (to taste)
- pinch Black pepper (to taste)
- 1 Poblano pepper chopped (optional)
- Place onion in food processor until finely chopped .
- Heat 1 tablespoons olive oil and some butter in a medium skillet over medium-high heat Add onion and cook until translucent.
- Blend oats to break them up but I do not blend them into a fine powder.
- Add all ingredients to a bowl including the sautéed onion. Mix well. Store in refrigerator covered until ready to create patties.
- To cook patties melt butter in a frying pan and cook patties for approximately 4 minutes on each side or until golden brown color.
- Top with lettuce, avocado or anything else you desire.
If you suffer from Chronic Fatigue, Sinus Infections, Fibromyalgia, Food Allergies, Auto Immune Disease, Acid Reflux, Candida, Depression – this book is for you.
I have been fortunate to be featured on national Television including PBS American Health Journal, Know the Cause, CTN, ABC, NBC, CBS and more. I was sick for decades, endured many surgeries, took over 100 courses of antibiotics, and then I changed everything and everything changed. My book Eat Pray Get Well is about overcoming a tumultuous childhood, decades of chronic illness, and finding God in the process. Includes exclusive interviews with renowned Cardiologist Dr. Stephen Sinatra, Supermodel Carol Alt, Doug Kaufmann, and many more. Plus 55 gluten free recipes woven throughout.
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