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It's Concoction Friday!

I love Black Beans.....They are delicious and are packed with awesome vitamins & minerals..... including one of my favorite minerals..... selenium! 

Selenium are my Mini Pac Men, who help your body fight and "Eat Up" free radical cells, bad bacteria and viruses!

 

Concoction FRIDAY's Recipe is.......

 

Black Bean Burgers with Chipotle Mango Guacamole

A very tasty and super healthy meal! A great combo of plant-based proteins and complex carbs with a boost of antioxidants and Mini Pac Man energy in every bite!

You cannot compare Beef Burgers to Black Bean Burgers. When I want a "meat" burger, I'm having BEEF! That's just me Nation. If you enjoy Turkey Burgers or mixing Turkey & Beef, by all means...... 

Do what is best for you! I just prefer having a "Beef Burger," if I want meat. 

No comparisons here. We're having a "vegetable" burger. I enjoy Porto Bello Burgers and I really enjoyed this recipe with Black Beans. 

Let's get to it!

 

Black Bean Burgers Serves 4 in 20-30  minutes

1 Serving = 1 Black Bean Burger, with Chipotle Mango Guac sauce, on 2 slices of Dave's Killer thin-sliced power seed bread

 

Ingredients

• 1 teaspoon chia seeds
• 1 15oz can of black beans, rinsed and drained well (I prefer Trader Joe's Organic Black Beans)
• 3 tablespoons of diced onion
• 1 carrot, chopped
• 2 garlic cloves, minced (3 cloves if you LOVE Garlic!)
• 1/2 teaspoon sea salt (if you MUST!)
• 1/2 teaspoon cumin
• 1 teaspoon chili powder
• 1/3 cup whole wheat flour, tapioca flour or almond flour
• 2 tablespoons extra virgin olive oil

 

Let's Make This Recipe!

 

• Mix chia seeds with 2 tablespoons water and let sit for 5 to 10 minutes.
• Then…..add all ingredients except flour and olive oil to food processor. Stir the chia seed mix and add to food processor. Pulse it all up, until well combined.
• Heat a large skillet to medium heat. Remove bean mix from food processor and place in a large bowl.
• Now….. you are going to Mix in flour and olive oil and form 4 patties.
• Cook about 5 minutes on each side until slightly crisp on the outside and warm on the inside.
• Serving recommendation. 2 slices of Dave's Killer Bread (thin sliced Power Seed), with Chipotle Mango Guacamole.

 

Chipotle Mango Guacamole

 

Ingredients

• 1 Tablespoon extra virgin olive oil
• 2 Roma tomatoes, diced
• 1/4 cup diced onion
• 2 dried chipotle chiles, chopped with most seeds taken out..
• 1 avocado, diced
• Juice from 1/2 lime
• 1/2 mango, diced small

 

 

Time to Make the Sauce!

 

1. In a small skillet, heat the olive oil to medium heat and stir in the diced tomatoes and the onion and chiles.
2. Cook 5-10 minutes until onion and chiles are softened.
3. Remove mixture from heat. Place in a medium bowl and allow to cool.
4. Add the avocado, lime juice and mango and stir.
5. Put ¼ of the mixture on top of the delicious Black Bean Burger
6. ENJOY!!!

 

Nutritional Facts

1 Serving = 1 Black Bean Burger, with Chipotle Mango Guac sauce, on 2 slices of Dave's Killer thin-sliced power seed bread

 

Calories = 353

Fat = 7.5 gms

Protein = 11 gms

Carbs = 45 gms

Fiber = 11.5 gms

Sugar = 14 gms

Sodium = 75 mgs

Vitamins & Minerals with a Punch!

Potassium, Vitamin A, Vitamin B3, Vitamin B6, B 12, Vitamin C, Calcium, Iron,                                                                  Maganese, Folic Acid, Zinc, Magnesium, Selenium (My Mini Pac Men!)

 

Resources:

 

Dave's Killer Bread -   www.DavesKillerBread.com

 

Trader Joe's Organic Black Beans -www.TraderJoes.com

 

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