MANNA's Monthly Recipe
July 2011


Health Tips


Black beans are very healthy and inexpensive protein alternative.   

Plus, they are low in calories and fat, cholesterol free, and packed with important nutrients and fiber. 


Black beans are high in cancer fighting antioxidants.   

These beans get their dark color from a powerful antioxidant, anthocyanin, which can also be found in blueberries, cranberries, and cabbage. Black beans have the highest level of antioxidants of all the common beans.


Black beans are high in fiber; one cup provides more than half of the recommended daily requirement. They are especially high in soluble fiber which helps to lower LDL (bad) cholesterol.


Black beans are a great protein option for pregnant women.  

Folate levels are very high in black beans which help to support proper development of the fetus's brain and spinal cord.  It is also a great source of iron.  


Graphics from
Microsoft Office
Clipart Manager

Black Bean BurgersBurger
on the Grill


A Healthy Alternative
to Regular Burgers!

Makes 4 Servings (Patties) 


For a healthy alternative to a regular burger, try a black bean burger.  This recipe keeps the flavor but cuts out the fat and cholesterol.  The burgers can be cooked right on the grill to keep that grilled, smoky flavor and, any extra burgers can be frozen for up to 2 weeks for some delicious leftovers.  This recipe goes great with grilled potato wedges and grilled vegetables.  


  • 1 (15 oz.) can black beans, drained
  • 1 small onion finely chopped
  • 1/2 cup red bell pepper finely chopped
  •  1 hot pepper, minced (optional)
  • 1/3 cup cup corn (can be frozen)
  • 1 carrot, finely chopped
  • 1 1/2 cups whole wheat bread crumbs
  • 1/2 cup whole wheat flour
  • 1/2 teaspoon cumin
  • 1 teaspoon chili powder (optional)
  • 1 tablespoon olive oil
  • salt to taste (optional) 


  1. In a frying pan, heat up the olive oil and combine onion, red bell pepper, carrots, corn, hot pepper (optional), and sauté for about 5-10 minutes.  
  2. In a large bowl, combine sautéed vegetables and black beans and mash together with a fork.  Add the bread crumbs, flour, cumin, chili powder (optional), salt and mix well.  You want to mix to a consistency that you can form a patty and it keeps it shape.  If you added to much bread crumbs and flour, you may add a little water or fresh lime juice.
  3. Shape the mixture into 4 patties of equal size
  4. If grilling, place patties on foil and grill about 8 minutes on each side.  If baking, place patties on a baking sheet and bake about 10 minutes on each side.
  5. If you decide to make only a portion of the recipe and save the rest for leftovers, wrap the patties in plastic wrap and place in freezer bags before cooking.  You can then thaw the burgers and cook them on the grill later on.
  6. Serve  on a whole grain hamburger bun and top with spinach and fresh salsa. Enjoy! 

Nutritional Information 


Serving Size: 1 patty (without the bun and toppings)

115 Calories; 4g Fat; 11g Protein; 13g Carbohydrates; 5g Dietary Fiber; 348mg Sodium; 11g Protein.



For more information visit

*Kale Graphic from Microsoft Office Clipart


Especially for people at acute nutritional risk due to life-threatening illness, MANNA prepares and delivers delicious nourishing meals and counsel, empowering individuals to battle illness and improve their quality of life.

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