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Red Bean Burger with Roasted Red Pepper Salsa

Still not sure if you need to decrease your meat intake?

Check this out:

  • It has been estimated that 8 percent of deaths in women and almost 10 percent of deaths in men could be prevented if people consumed less than half a serving per day of red meat, according to Adam Bernstein, research director at the renowned Cleveland Clinic’s Wellness Institute.
  • The National Institute of Health-AARP conducted a study on half a million people and found that those who ate the most red meat were 30 percent more likely to die than those who ate the least.
  • The risk of colon and rectal cancer rises by about 20 percent for every serving of red or processed meat you eat in a day, according to the National Cancer Institute.


Now I’m not saying that everyone in the world needs to become strict vegans, but participating in meatless Monday sure wouldn’t hurt ya. Start by trying this alternative to the classic burger. If you have more questions, need more evidence that red meat is not essential to a healthy diet, or need help transitioning to a more plant-based diet, feel free to leave a comment here or contact me privately at nutritionawareness@gmail.com.

Red Bean Burger with Roasted Red Pepper Salsa

Makes 4 burgers

The more veggies, the better. The more colorful, the better. Simple rules of eating.

The more veggies, the better. The more colorful, the better. Simple rules of eating to live by.

  • 1 red pepper, diced
  • 1 yellow pepper, diced
  • 2 tablespoons extra virgin olive oil
  • 2 cups grape tomatoes, halved
  • 2 cans of kidney beans, rinsed and drained
  • 1/2 cup breadcrumbs
  • 1 medium onion, diced
  • 1 tablespoon sriracha or chipotle sauce
  • 1 egg, beaten
  • 1 lime, zest and juice
  • 1/2 teaspoon crushed red pepper
  • 4 Whole grain burger buns
  • Leaf lettuce for topping

1. Preheat oven to 350 degrees F. Place the diced peppers on a baking tray and drizzle with one tablespoon of olive oil. Roast for 15 minutes. Add the tomatoes then roast for another 15 minutes.

2. Meanwhile, combine the kidney beans, breadcrumbs, onion, sriracha, egg and lime zest in a food processor until thoroughly mixed but still chunky. If you don’t have a food processor, you can use a potato masher and get the same result. Form 4 burgers. Heat the remaining olive oil in a large skillet and cook each burger for 5 minutes on each side until golden.

3. Toss the roasted peppers and tomatoes with the lime juice and crushed red pepper. Toast the buns and serve with a handful of salsa and lettuce atop the burger.

As Michael Pollan simply says: Eat food. Not too much. Mostly plants.

And PS Mr. Pollan- You can stop talking crap about dietitians any time now. Lots of us are on your team dude :)

7 responses to “Red Bean Burger with Roasted Red Pepper Salsa”

  1. rsjo says:

    I’m not exactly a vegetarian – and I could argue about the observational studies and their conclusions :P – but I like good food and these sound yum – I’m going to give them a shot without the grains – I’m thinking chia seeds rather than breadcrumbs and cook them in coconut oil :) I’ll serve them just with the salad and let you know how they turn out! Thanks for the recipe :)

  2. MeganWareRD says:

    You’re welcome. Let me know how it turns out!

  3. Ani D says:

    I just did a post for Meatless Monday! Southwestern Stuffed Peppers full of lentils and brown rice. I haven’t had red meat in over a year, but it can be hard to find vegetarian recipes that my brothers will eat without complaining about the lack of animal product. They loved this one though haha

    • MeganWareRD says:

      Yum! Your peppers look awesome– I’ll try your version next time. I feel your pain with getting the guys on board with meatless recipes. I’ve found that if I don’t mention that it’s meatless that seems to help. For some reason they think it’s “un-manly” to eat a meal without meat, so if you just fail to mention it and serve filling, flavorful meals like stuffed peppers that leave them satisfied, they won’t have anything to complain about!

  4. Jane Thacker, MS,RD,LD/N says:

    I had to chuckle at your comment regarding Mr. Pollan. I love the guy and I am an RD. “In Defense of Food” is one of the best books I’ve read in a long time. Unfortunately, there are sssooooo many RDs who are puppets for the USDA who promote low fat foods and counting calories as the antidote for weight loss. And when their antiquated “diet” doesn’t work, the patient becomes “noncompliant” because they had a cookie. When I’m in a group of RDs and ask their opinion about GMOs, I get a deer in the headlight look. There’s just too many RDs who are promoting government policies. More RDs need to read Pollan’s articles and books. Maybe we should let him know that there is a faction of RDs out there who do support his work and that we base our practice on science rather than lobbyists who influence gov’t policy. Thanks for the recipe. Will make it and share with fellow foodies.

    • MeganWareRD says:

      Jane, you are so right! When I was a full-time clinical RD, I was in the same boat of having no idea where I stood on GMOs, no time to research the latest fads and trends and was just clueless in general regarding healthy nutrition for the masses. I was stuck pushing Ensure, spending over 50% of my time charting, using generic AND handouts for education materials for chronic disease and getting my free CEUs from big name food and beverage brands. While I am grateful for the experience that I gained, I am so happy to be out of that fog and able to research, form my own opinions and be a knowledgable resource in the field I set out to be an expert in! I would love to show Mr. Pollan the many amazing RDs there are out there doing work he would be proud of.

  5. cookazido says:

    I like the idea of meatless Mondays. We have been eating less red meat because I have been trying to serve fish twice a week, so hence less beef.

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