Esselstyn's Black Bean-Oatmeal Burgers

Most people choose to have a salad or sandwich for lunch. However, finding appealing sandwiches devoid of meat can be tough for vegetarians and those searching for healthier options.

But Dr. Caldwell B. Esselstyn, Jr. has gone the extra mile in his recent health book by providing recipes for those willing to make the change to the plant-based diet he advocates. In this way, readers can see for themselves that switching to a healthier plant-based diet does not mean losing variety in their diets, nor does it mean eating dishes that are dull and stomach-turning.

The following excerpt from Prevent and Reverse Heart Disease (Penguin Group, 2007) by Caldwell B. Esselstyn, Jr., M.D. details a healthy lunch alternative:

(EXCERPT FROM PAGES 212 AND 213)

Black Bean-Oatmeal Burgers
(Makes 6-10 Burgers)

Betsy Brown, whose husband, Gene, is a patient, created these burgers. She wrote: “I’ve been thinking about a veggie burger that does not squish. I’ve decided the first ingredient would have to be concrete.” These delicious burgers do squish just a little, but they melt in your mouth.

1 15-ounce can black beans, drained and rinsed
1 14.5-ounce can tomatoes with zesty mild chilies
1 garlic clove, minced, or 1 teaspoon garlic powder
1 teaspoon onion powder
2 green onions, chopped
1 cup chopped carrots
1 cup cilantro or parsley
2 cups old-fashioned rolled oats

1. Preheat oven to 400 degrees
2. Process first seven ingredients in a food processor until
   blended.
3. Add to oats and stir
4. Form into patties, put on a baking sheet, and bake for
   8 minutes.
5. Turn oven up and broil about 2 more minutes, until
   tops are nicely browned. (You can also “fry” the burgers
   in a nonstick pan until both sides are browned — or grill
   on the barbecue.)
6. Serve on whole-grain burger buns (the Ezekiel 4:9
  brand is especially good) with lettuce, tomato, onion,
   mustard, ketchup, or no-tahini hummus

Note: For variety, bake using a favorite barbecue sauce. Heat leftovers in the microwave and eat with a bun or bread, or plain with salsa.

Dr. Esselstyn is currently featured in the documentary Forks Over Knives, which explores the benefits of a plant-based diet.


Prevent and Reverse Heart Disease will be available at the PCMC Herb Store on or after May 26th at a 10% discount.