May We Recommend: Black Bean Burgers
Beans, including lentils, chickpeas, and split peas are pulses, a category of food known for many nutritional benefits. Beans are loaded with lean protein, iron, folate, potassium, zinc, and soluble fiber and are low in saturated fat, cholesterol, and sodium. U.S. Dietary Guidelines (2015-2020) recommend eating between one and two cups of beans a week (depending on age and gender). The Guidelines note that a one quarter cup of beans is equal to one ounce of cooked lean meat, poultry or fish, or the equivalent to one egg.
A common concern for some people is feeling digestive discomfort after eating beans. Soaking dry beans in a pot of unsalted water overnight (12 hours) will help release the natural dietary sugars that can make you feel gassy. Not all beans have the same effect; lentils tend to make people feel the least gassy. If using canned beans, rinse them in water. You can reserve the “bean juice” to prepare aquafaba (see May We Recommend: Aquafaba)
In this Black Bean Burger recipe from America’s Test Kitchen’s “The Ultimate Burger” cookbook, the beans are pulsed in a food processor with spices. Ground tortilla chips and eggs help bind the patties which hold up nicely when we cooked on a stovetop. Adding corn to the recipe will give a touch of sweetness.