Bean burgers

Bean burgers are delicious and high in dietary fiber.  Photo courtesy of Susan Geffers

Healthy Benefits
There are two kinds of fiber: fibers that dissolve in water and forms gels and fibers that do not dissolve in water and pass through the body unchanged. Plant foods usually contain a mixture of both soluble and insoluble fibers. 

Water soluble fibers can lower blood cholesterol, slow digestion to stabilize blood sugar, and soften the stools by holding onto moisture. Insoluble fibers move solid wastes out of the body quickly to prevent constipation and some gastrointestinal diseases. 

Fiber can also delay hunger by creating a feeling of fullness. Fiber may prevent weight gain by providing calories that are not absorbed and displacing high-calorie refined foods.

Ingredients   282 calories per serving (serves 6)

1 cup cooked chickpeas, coarsely mashed (or other beans)
1 cup cooked brown rice
1/2 cup rolled oats
1 teaspoon paprika
2 tablespoons soy sauce
1/4 teaspoon black pepper
1 stalk celery, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
1 chia seed egg (or flaxseed): mix 1 tbspn chia with 3 tbspn water, wait 3 minutes and stir. This is the binder.

Preparation

- Combine all ingredients and mix. Form into patties. Fry in a nonstick pan until lightly browned, about 3 minutes on each side.
- Serve on whole wheat bread with tomato slices and lettuce, or forget the bread and just use leafy greens!

Nutrition: (per 1 serving)

Inspired by Jenifer Raymond, Food for Life book by Neal Barnard, M.D., page 267

Reference:  Dietary Fiber, Calorie Count