Black Bean Burger with Kale Chips and Jasmine's Freeze Out Smoothie
“First, I really want to be a nutritionist like my mommy when I grow up, and help others eat healthy,” says Jasmine. “I developed my black bean burger recipe for this challenge for a healthier and more affordable option than a regular hamburger. Black beans are so yummy and eating plant-based recipes more often is good for the earth, too. I included my kale recipe as I LOVE kale chips. I also included my favorite smoothie recipe with my secret ingredient—spinach.” - Jasmine Dulan, Age 11, Kansas
Makes 6 Servings
For the Burgers:
- 2 (15-ounce) cans low-sodium black beans, drained and rinsed
- 1 ripe banana, mashed
- 1 cup breadcrumbs
- 3 tablespoons chopped fresh basil
- 1 teaspoon dried oregano
- 1 ½ teaspoons ground cumin
- Pinch sea salt and pepper
- Nonstick cooking spray
- 6 whole-wheat hamburger buns
- Optional topping: 1 avocado, sliced
For the Kale Chips:
- 10 ounces kale, chopped
- 2 teaspoons olive oil
- ¼ teaspoon sea salt
For Jasmine’s Freeze Out Smoothie:
- 1 cup organic 1% milk
- 1 cup frozen mixed berries
- 1 handful spinach
- To make the Burger: In a large bowl, mash the black beans, banana, breadcrumbs, basil, oregano, and cumin. Season to taste with salt and pepper and mix well. Form the mixture into 6 patties.
- Heat a large nonstick skillet over medium heat. Spray the pan with cooking spray, then add the patties and cook, flipping once, for about 4 minutes per side, or until heated through. Place on whole-wheat buns, and top with avocado, if desired.
- To make the Kale Chips: Preheat the oven to 400°F. In a large bowl, combine the kale with the olive oil and salt and toss thoroughly to coat the kale. Place on a nonstick baking sheet and bake for about 12 minutes, or until the kale is crispy.
- To make Jasmine’s Freeze Out Smoothie: In a blender, blend the ingredients together and enjoy!
404 calories; 9g fat; 68g carbohydrates; 17g protein (includes smoothie)