Down & Out? Try These Brain-Boosting Black Bean Burgers! | Mental Health Recipes

Feeling “not like yourself” or a little down could be a sign your body and mind aren’t receiving adequate nourishment.

Yet, these black bean burgers offer a nutrient powerhouse that’s both nutritious and delicious. So, if you’re a fan of burgers (or not), this is one you’ve got to try.

The good news about this recipe is that you can leave out the egg, making it suitable for basically anyone, whether vegan or vegetarian.

So, as spring and BBQ season approaches, these burgers will light up your life and your mental well-being. Here’s how to make them, and then a breakdown of why you should for improved emotional wellness. 

The Best Black Bean Burgers 

These take next to no time to make, meaning they are great for when you just don’t feel like cooking or for when you want to “wow” your dinner guests with something easy and tasty. 

Add BBQ sauce or spicy mayo sauce, lettuce, avocado, sautéed mushrooms, onions, and more to really bring out the flavors!

How These Black Bean Burgers Improve Your Mental State

It’s not just the black beans that have tons of good stuff going for them.

The rest of the ingredients also add some zest, elevating your mental health to a whole other level. So, let’s break this down ingredient by ingredient. How do these burgers help elevate your mood?

Black Beans Bring the Fiber!

Let’s start with the star of the show… High in fiber, black beans can help stabilize blood sugar levels, which is important for maintaining a balanced mood and energy levels. Fiber also feeds the good gut bacteria, leading to a balanced and healthy microbiome. In turn, this can improve your mood through the gut-brain axis. 

Black beans are also a great source of folate and magnesium, both of which are crucial for brain function and mood regulation.

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Onion and Garlic are Packed With Antioxidants

Both onions and garlic are rich in antioxidants and anti-inflammatory properties, which can help protect the brain against oxidative stress and inflammation. This could reduce the risk of mood disorders, such as anxiety and depression, as well as improve overall digestion and health.

Cumin Adds Flavor and Anti-Inflammatory Effects

This spice is not only for adding depth of flavor but is also rich in antioxidants. Cumin can have a positive effect on digestive health (even helping relieve IBS), which is closely linked to mood regulation due to the gut-brain axis.

Related Article: A Golden Bowl of Happiness: Turmeric Lentil Soup for the Soul | Mental Health Recipes

Sea Salt Maintains Electrolytes in the Body

Hydration is great. We should all drink more water. But… if you don’t get enough electrolytes, all that water might be for ‘naught! While this bean burger isn’t packed with salt by any means, every little bit counts (and we don’t want heaps of it anyway!).

All in all, in moderation, sea salt can help maintain the balance of electrolytes in the body, which is important for nerve function and can influence mood and stress levels. Salt isn’t all bad!

Extra Virgin Olive Oil Has Polyphenols

Rich in polyphenols and healthy monounsaturated fats, extra virgin olive oil can reduce inflammation in the brain. This can potentially lower the risk of depression and cognitive decline. As part of the Mediterranean diet, there’s lots to love here.