Black Bean Burgers - PCOS-Friendly Recipe
This Black Bean Burgers is a PCOS-friendly recipe.
Nutrition per Serving
Ingredients
- 1 1/4 cups dried black beans, rinsed and picked over, then soaked for 4 hours and drained
- Kosher salt
- 3 1/2 tablespoons extra-virgin olive oil
- 1/3 cup farro
- 1 small onion, finely diced
- 1/4 teaspoon crushed red pepper
- 1 garlic clove, minced
- 2 large eggs, lightly beaten
- 1 cup coarse fresh bread crumbs
- 1/4 cup chopped basil
- 1/4 cup chopped cilantro
- 1/4 teaspoon freshly ground pepper
- Vegetable oil, for sautéing
- 8 toasted buns
- Smoky Red Pepper Spread and thickly sliced red onions, for serving
Instructions
- In a saucepan, cover the beans with 2 inches of water. Simmer over moderately low heat, stirring occasionally, until tender, about 1 hour; add water as needed to keep the beans covered by 2 inches. When the beans are tender, season them with salt and let stand for 5 minutes; drain.
- Meanwhile, in a saucepan, heat 1/2 tablespoon of the olive oil. Add the farro and cook over moderately high heat, stirring, 2 minutes. Add 1 1/2 cups of water and a pinch of salt and bring to a boil. Cover and simmer until the grains are al dente, 30 minutes.
- In a small skillet, heat the remaining 3 tablespoons of olive oil. Add the diced onion and cook over moderate heat until softened. Add the crushed red pepper and garlic and cook until fragrant, 2 minutes.
- In a food processor, pulse all but 1/2 cup of the beans to a chunky puree; transfer to a bowl. Fold in the remaining 1/2 cup of beans, the farro, the onion mixture, eggs, bread crumbs, basil, cilantro, pepper and 1 teaspoon of salt. Form the mixture into 8 patties. Cover and refrigerate for 30 minutes.
- In a large, nonstick skillet, heat 1/8 inch of vegetable oil. Add the burgers and cook over moderate heat, turning once, until browned and heated through, about 6 minutes. Transfer the burgers to the buns. Top with the Smoky Red Pepper Spread and the onion slices, close the burgers and serve.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Basil.
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Frequently Asked Questions
Yes, this Black Bean Burgers recipe is designed to be PCOS-friendly., it supports balanced blood sugar and hormonal health.
Yes, this recipe works well as a PCOS-friendly Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 8 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
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