Bean Burgers Add Protein To Vegetarian Diet

3 January, 2009 (08:55)


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RECIPES: Lentil Burgers, Chickpea Nut Burgers

By Rae Udy

Archaeologists say dry beans, peas, and lentils were among the first plants to be domesticated. Ancient Hebrews, Egyptians, Greeks and Romans cultivated them to obtain protein and beans have been grown in the Americas for six thousand years.
http://en.wikipedia.org/wiki/Bean

According to an article in the Journal of the American College of Nutrition by researchers P.B. Geil and J.W. Anderson, the nutrients in dry beans help increase the intake of complex carbohydrates and decrease consumption of fat in the diet.
They concluded including dry beans is especially important in meeting major dietary recommendations to reduce risk of chronic diseases such as coronary heart disease, diabetes mellitus, obesity and cancer.
http://www.jacn.org/cgi/content/abstract/13/6/549

Dry beans or legumes are rich in vitamin A, iron, calcium, fiber and protein. They are cholesterol free and low in fat. When beans are combined with whole grains they form a complete protein.
Lentil Burgers are very inexpensive, costing just pennies each. These ‘burgers’ are cooked like pancakes so there is no forming of messy patties by hand. Look for lentils in the dry bean section of most grocery stores. Lentils cook in about twenty minutes and do not need to be pre-soaked like most beans.
Chickpea Nut Burgers are quick and easy to make, very inexpensive, and provide protein, fiber and great taste. This easy recipe is great with almost any canned bean. Try black beans, pintos or navy beans for a delicious variation.
Serve these delicious and nutritious burgers with lettuce, tomato, pickles, sliced onions, catsup and mustard on a whole grain bun.

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Posted in Vegan Barbecue Recipes, Vegan Main Dish, Vegetarian Kids Recipes, Vegetarian Lunch Recipes, Vegetarian Main Dish

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