Black Beans. Very Veggie Burgers

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1 Fabulous Fiber Fiber is made of plant substances that are not absorbed by the body; it keeps the digestive tract working properly. This important nutrient helps reduce constipation, cholesterol levels, and blood glucose levels. Fiber increases digestive health, mineral absorption, and immune support, as well as helping with weight management and blood glucose control. Foods high in fiber include fruits, vegetables, legumes, nuts, and whole grains. Black beans and green peas are excellent sources of fiber. For more information about fiber, visit or

2 Black Beans Black beans are an excellent source of fiber in addition to having a lot of protein, potassium, iron, and folate. Rinse before eating or cooking to help decrease the gassiness beans can cause. Beans can be added to salads, soups, or served as a main dish. Take a look at the recipes below to find a new way to add black beans to your menu. Very Veggie Burgers 1 can (15-ounces) black beans, drained and rinsed ¾ cup green bell pepper, cut into 2-inch pieces ½ cup onion, cut into wedges 3 cloves garlic, peeled 1 large egg 1 tablespoon chili powder 1 tablespoon cumin 1 tablespoon chili sauce 1/2 cup bread crumbs If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375ºF and lightly coat a baking sheet with nonstick vegetable cooking spray. In a medium bowl, mash black beans with a fork until thick and pasty. In a food processor, finely chop bell pepper, onion, and garlic, and then stir into mashed beans. In a small bowl, stir together egg, chili powder, cumin, and chili sauce. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into patties. If grilling, place patties on foil and grill about 8 minutes on each side. If baking, place patties on baking sheet and bake about 10 minutes on each side. Makes 5 servings for 3-5 year olds at lunch/dinner. Meat/Meat Alternate Source: Potpourri, June 2010;

3 Black Bean & Brown Rice Pitas 2 cups water 1 cup uncooked brown rice 1 (15-ounce) can black beans, rinsed and drained 1 (4-ounce) can diced green chiles 3/4 cup frozen corn kernels, thawed 3 green onions, chopped 1 teaspoon salt 1/4 teaspoon ground black pepper 1/2 cup salsa 3 pita bread rounds, halved 1 cup romaine lettuce leaves Sour cream Bring water to a boil in a small saucepan; stir in rice. Cover, reduce heat, and simmer minutes or until water is absorbed and rice is tender. Cool. Combine rice, black beans, green chilies, corn, onions, salt, pepper, and salsa in a large bowl; gently toss. Cover and chill. Line each pita half with lettuce. Spoon rice mixture evenly into each half. Top with sour cream and additional salsa. Makes 16 servings for 3-5 year olds at lunch/dinner. Grain/Bread Source: January 2010 Potpourri; Photo:

4 Corn & Black Bean Pizza 1 cup tomato, diced 1 (15 ounce) can black beans, rinsed 1 cup corn kernels 1 cup bell pepper, diced 1/4 cup green onion, chopped 12 inch prepared whole-wheat pizza crust 1/3 cup barbecue sauce 1 cup shredded low-fat mozzarella Combine tomato, beans, corn, bell pepper, and onion in a medium bowl. Place pizza crust on baking sheet. Spread barbecue sauce on pizza crust and sprinkle with the tomato mixture and cheese. Bake at 375 F for 15 minutes or until cheese is melted. Makes 18 servings for 3-5 year olds at lunch/dinner. Grain/Bread Source and photo: EatingWell

5 Black Bean-Smothered Sweet Potatoes 1 pound (about 2 medium) sweet potatoes 1 15-ounce can black beans, rinsed 1 cup diced tomato 2 teaspoons extra-virgin olive oil 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1/4 teaspoon salt 2 tablespoons reduced-fat sour cream 2 tablespoons chopped fresh cilantro Prick sweet potatoes with a fork in several places. Microwave on high until tender all the way to the center, 12 to 15 minutes. Meanwhile, combine beans, tomato, oil, cumin, coriander and salt in a medium microwave-safe bowl; microwave on high until just heated through, 2 to 3 minutes. When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the center and spoon the bean mixture into the well. Top each with a dollop of sour cream and a sprinkle of cilantro. Makes 16 servings for 3-5 year olds at lunch/dinner. Source and photo: EatingWell