The food we eat is what powers our bodies—the better we eat, the better we look, feel and perform. Yet less than five percent of Americans are getting the recommended amount of fiber per day—a vital nutrient that can do many things from regulating blood sugar to lowering cholesterol to creating a healthy gut.
The Fiber Effect by Nichole Dandrea-Russert, MS, RDN provides everything you need to learn about the vital role fiber plays in your body and your guide to meeting your daily fiber needs and so much more. The Fiber Effect also includes easy meal plans and recipes to get you started. Check out one recipe below.
Black Bean Burgers
Preparation Time: 10–15 minutes
Cook Time: 10–15 minutes sautéing burgers
Servings: 8–10 patties
1 cup cooked short-grain brown rice
1 cup raw walnuts
1 tablespoon olive oil, divided, plus more for cooking if needed (alternatively you can use veggie broth or water)
1 medium yellow onion, diced
1 tablespoon chili powder
1 tablespoon ground cumin
2 teaspoons smoked paprika
1 teaspoon garlic
1 teaspoon turmeric
½ teaspoon each sea salt
¼ teaspoon black pepper
1 (15-ounce) BPA-free can black beans, drained
⅓ cup almond or oat flour
1. Cook brown rice as instructed on the package and set aside. Time saver: have rice ready to go ahead of time.
2. Heat a small skillet over medium heat.
3. Once hot, add raw walnuts and toast for 5–7 minutes, stirring frequently, until fragrant and golden brown. (Keep an eye on them to prevent burning. You just want them toasted.) Set aside and allow to cool.
4. In the meantime, heat another small to medium skillet over medium heat. Once hot, add ½ tablespoon of oil (or veggie broth) and onion. Season with a bit of salt and pepper and sauté for 3–4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
5. Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, turmeric, salt and pepper and blend to a fine meal. Set aside.
6. Add the black beans to a large mixing bowl and mash well with a fork or potato masher, leaving only a few whole beans.
7. Next, to mashed beans, add cooked rice, spiced walnut mixture, sautéed onion, flour and mix thoroughly with a wooden spoon for 1–2 minutes, or until a moldable dough is formed. Taste and adjust seasonings as needed.
8. Form 8–10 burger patties (depending on size you prefer) and set on a baking sheet or plate for grilling. If grilling, heat the grill and brush with oil to avoid sticking. Otherwise, heat the same skillet you used earlier to medium heat.
9. Once skillet is warm, lightly coat the bottom of your skillet with oil then add your burgers, about half an inch apart. If there is not enough space for all of them to grill evenly then grill half of the mixture at a time, then cook the other half. Cook for 3–4 minutes or until browned on one side, then flip (gently). Cook for 3–4 minutes on the other side.
10. Prepare any other toppings you’d like such as sliced tomato, avocado, sprouts, herbs veganaise.
11. Serve burgers as is, on toasted buns or as a lettuce wrap with added toppings.
Delicious and nutritious additions: Try these burgers without a bun, or substituting in a lettuce wrap. Layer by adding greens, tomato, kimchi and onion.
Per serving (8 patties): 242 calories, 30 grams carbohydrate (23 grams net carbohydrate), 7 grams fiber, 8 grams protein, 14 grams fat, 344 milligrams sodium
Good source of vitamin B2, vitamin B3, vitamin B6, vitamin E, iron, zinc
Excellent source of vitamin B1, folate, vitamin A, copper, magnesium, manganese, phosphorus
Nichole Dandrea-Russert, MS, RDN, has been a registered dietitian nutritionist for 25 years, specializing in heart disease, diabetes, sports nutrition and women’s health. For the past ten years, she has focused on plant-based lifestyles through inspiring and educating people about plant-based eating to optimize their health and the health of the planet. Nichole has been featured in Yoga Journal, Veg News and Atlanta Journal Constitution through her plant-based chocolate company, Nicobella Organics. She also has a plant-based blog, Purely Planted, for wellness tips, recipes and inspiration. She currently lives in Atlanta, GA with her husband.