Legumes May Have Unique Health Benefits

According to new research, higher consumption of legumes may help to improve glycemic control and reduce the risk of heart disease. In a new study published last week, diabetic patients following a low glycemic index diet with legumes had lower HbA1c −0.5% (95% CI, −0.6% to −0.4%) compared to a the high wheat fiber diet, which reduced HbA1c by −0.3% (95% CI, −0.4% to −0.2%). Reduction in heart disease risk on the legume diet was -0.8%.

To help boost your legume intake (study participants had 1 cup a day), I developed a black bean quinoa burger just this weekend. Taste-testers agree that they are delicious!

½ cup dried quinoa
1 onion, finely chopped
3 carrots
6 oil-packed sun-dried tomatoes
1 Tbsp olive oil
1 15 oz. can black beans, rinsed and drained
1 15 oz. can chickpeas
2 Tbsp tahini
1 Tbsp lemon juice
¼ cup green olives, chopped
2 cloves garlic, minced
1 tsp. paprika
1/2 tsp. allspice
1/4 tsp. cayenne pepper
salt and pepper

1. Stir together quinoa and 1 1/2 cups water in small saucepan. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed (You should have 1 1/2 cups cooked quinoa).
2. Meanwhile, place onion, carrots, sun-dried tomatoes and oil in medium nonstick skillet, and cook over medium heat. Cook until onion has softened. Stir in black beans, chickpeas, garlic, olives and seasonings. Add 1 cup of water and cook over medium heat until water has evaporated.
3. Transfer bean-onion mixture to food processor, add cooked quinoa, and process until slightly chunky. Season with salt and pepper, if desired, and cool.
4. Preheat oven to 350°F. Shape bean mixture into patties, and place on greased baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown.