Panko Crusted Baked Black Bean Burger

Herbs are a wonderful addition to any garden and can even be grown inside in your kitchen.  Fresh herbs will give your food much more flavor than any store-bought dried herb.  I use my garden herbs daily!  My favorite herbs happen to be cilantro, oregano, and basil.  Not only are they extremely delicious, they are beneficial for your health as well.

Cilantro is very cleansing and is also rich in vitamins K, A and C.  Oregano is known for its antibacterial properties and is also high in omega 3s.  Omega 3s are important for brain functions and can help fight diseases like Alzheimer’s and depression.  Basil has anti-inflammatory effects and also fights aging by eliminating free radicals in the liver, brain, and heart.  And Like oregano, basil is also rich in vitamins K, A, and C.  Herbs are a wonderful addition to most any dish you make, even a simple garden salad!  Try this yummy vegetarian recipe for some added herb benefits!

Ingredients

1 can organic black beans, rinsed and drained.

2 eggs

1 cup Panko bread crumbs

3 Tbsp. Olive Oil

3 Tbsp. fresh chopped basil

10 (more or less) fresh chopped oregano leaves

2 Tbsp. fresh chopped cilantro

1/4 cup diced onion

3 cloves fresh garlic

1 Tbsp. chopped jalapeno pepper

a few dashes of sea salt

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Directions-

Coat bottom of 6 x 9 glass pan with 1 Tbsp. olive oil (This recipe will make two medium sized burgers so adjust according to the amount you want)

Pre-heat oven to 350

Mash washed and rained black beans in a small mixing bowl with a fork until well blended but somewhat chunky.

Mix in diced onions, garlic, and jalapeno pepper.

Stir in 2 Tbsp olive oil.

Add salt and pepper.

In a separate bowl whisk eggs.

On a plate mix Panko with all fresh herbs.

Form a medium-sized patty from black bean mix and dip in eggs.

Put on Panko plate and coat several times, flipping from side to side until it is well covered.

Place Panko coated patty in baking dish.

Take you olive oil misto sprayer and spray top of patty about 5 times.

Bake for about 45 minutes or until outer crust is brown and crispy.

Flip half way through.  When turning to other side, spray the flipped side with a few more sprays from your misto.

Suggestions-

Top with cheese and serve with side of sweet potato fries!

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Thank you to the following for some helpful info!

http://www.nutrition-and-you.com/cilantro.html

http://wellnessmama.com/8409/oregano-herb-profile/

http://www.medicalnewstoday.com/articles/266425.php

 

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7 responses to “Panko Crusted Baked Black Bean Burger

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