Fiber-rich foods such as vegetables, fruits, whole grains and legumes reduce the risk of heart disease, heart attacks, strokes or heart failure. Soluble fiber specifically can help lower serum cholesterol levels. Foods high in soluble fiber include oats, Brussels sprouts, legumes and pears. The Academy of Nutrition and Dietetics recommends consuming 25 to 30 grams of fiber a day, including 5 to 10 grams of soluble fiber. Try a new take on your traditional burger with this fiber-filled recipe from Amy Bliz, RD.
Ingredients:
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9 ounces cooked farro
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2 1/4 cups cooked dried garbanzo beans
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1/4 cup fresh parsley, chopped
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1/2 tsp. ground cumin
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1/2 tsp. crushed red chili pepper flakes
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6 ounces organic plain fat-free yogurt
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1/2 tsp. kosher salt
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1/4 cup all-purpose flour
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6 whole wheat hamburger buns 1 tbsp. canola oil
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3 cups fresh baby Arugula lettuce
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1 tsp. fresh pressed lemon juice
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2 tsp. extra virgin olive oil
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6 slices fresh tomato
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Pinch of kosher salt
Preparation:
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Cook farro according to package instructions.
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Cook garbanzo beans according to package instructions. (Can substitute canned beans, rinsed and drained.)
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Place cooked, drained garbanzo beans in a food processor and add parsley, cumin, red pepper flakes, yogurt and salt. Process until smooth and scrape into a bowl.
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Fold flour and cooked farro into the mixture. Shape into six, 6-ounce patties, 4 inches in diameter.
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Place a nonstick pan over medium-high heat and drizzle in the oil. Cook the burgers until golden brown on top and heated through. Toast the buns.
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Season arugula with lemon juice, olive oil and 1/8 teaspoon of salt.
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Assemble each burger onto a bun with a slice of tomato, a burger and a half-cup of dressed arugula.
Serve warm and enjoy!
Nutritional per serving:
Calories: 356cal
Fat: 8g
Protein: 14g
Fiber: 10g
Carbohydrates: 60g
Sodium: 544mg
Serving size: 1 burger.
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