Bean Burger Recipe

According to ABC News, nearly a quarter of Americans are thought to have prediabetes, a condition of slightly raised blood sugar levels that is likely to develop into full-blown diabetes within 10 years if not remedied. This is a scary fact, but the good news is that there are things we can all be doing to reduce the risk of developing diabetes.

The best way to prevent diabetes is to maintain a healthy weight. Overweight people are at a much higher risk of contracting diabetes. It can also, unfortunately, run in the family, but maintaining a healthy exercise regime coupled with the right diet gives you the best chance of avoiding the disease.

Staying physically active is important to maintaining a healthy lifestyle, and there are plenty of exercises and tips for staying active on this site. When it comes to your diet, it is important to take in a lot of fiber. This helps to maintain steady blood sugar levels, ensure you’re nice and regular, and also helps you to feel fuller for longer so that you are more likely to lose excess weight. Fresh fruits and vegetables are full of fiber as well as whole grains, beans, and nuts.

Whole grains provide essential nutrients and help to maintain steady blood sugar levels. They are versatile, so you’ll find them in pasta, bread, and other baked goods, and they’re also great to eat as a snack.

I’ve come up with a balanced recipe utilizing a bunch of great diabetes-preventing ingredients that doesn’t skimp on flavor. Beans and oats are combined with beneficial spices and herbs, fresh vegetables and a whole-grain bun to make a delicious veggie burger. You won’t believe it’s so good for you.

A Little Vinegar Goes a Long Way

One proven way to guard against a spike in blood sugar levels is to eat something vinegary before consuming starchy food. An Arizona State University study showed that participants who ate just two tablespoons of vinegar maintained far steadier levels.

In this recipe, I’ve included a side salad dressed with tangy cider vinegar for this purpose. This should help to temper any effect that the starch in the meal might have on blood sugar levels.

Cinnamon Is Your Friend

Researchers in Germany found that cinnamon improved blood sugar levels by 10 percent compared with just 4 percent in their control placebo test. Cinnamon is thought to activate enzymes that stimulate insulin receptors. The sweet, fragrant spice has also been shown to help lower cholesterol and triglycerides, blood fats that may contribute to diabetes risk. Happily, the sweet and spicy favors will work great with the earthy beans and fresh herbs in this recipe.

Ditch the Meat ― Eat More Veggies

Women who regularly ate red meat were far more likely to contract diabetes, found a study at Brigham and Women’s Hospital. Eating processed meats like bacon and sausages was much worse, increasing the diabetes risk by 43 percent, compared with eating them less than once a week. Scientists suspect the cholesterol in red meat and the additives in processed meat are the culprits here.

This veggie burger recipe full of fiber, fresh vegetables and no meat whatsoever is a terrific dish to satisfy your hunger while minimizing the risk to your health.

INGREDIENTS

  • 1 small onion, chopped
  • 3 garlic cloves, chopped
  • 2 cans (15 ounces) kidney beans
  • 2 eggs (beaten)
  • 1/2 teaspoon paprika
  • 1 teaspoon ground cumin
  • 1 pinch ground cinnamon
  • 2 tablespoons toasted oats
  • 3/4 cup dried breadcrumbs
  • Salt, to taste
  • Ground black pepper, to taste
  • 1 tablespoon olive oil
  • 1 lime
  • 1 romaine lettuce head
  • 1 large tomato
  • 1 avocado
  • 4 whole-grain buns
  • 2 tablespoons cider vinegar

DIRECTIONS

  1. In a skillet, sweat the onions and garlic in a little olive oil to soften them and bring out their sweetness. This will remove some liquid and concentrate the flavor. It’s better than the liquid is removed now so that it doesn’t make for a soggy burger.
  2. Once cooled, blend the onions and garlic with the beans, creating a slightly chunky texture.
  3. Add the egg, spices, oats, and breadcrumbs to the mix and season with salt and ground black pepper and a good squeeze of lime juice.
  4. Form the mix into patties and refrigerate.
  5. Wash the lettuce, and separate the leaves, and slice the tomato and avocado.
  6. Toast the buns in a dry pan and remove them. Then, add a little olive oil and fry the chilled patties in the pan until golden on both sides. Move them to the oven to finish cooking until they are piping hot all the way through, around 10 minutes.
  7. Dress the salad with vinegar, salt, and black pepper.
  8. Build the burgers with sliced tomato, lettuce, and avocado and serve along with the salad.

Makes: 4 bean burgers

Preparation time: 20 minutes

Cooking time: 20 minutes

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