Lets veg out today! Did you think that veggie burger meant you steam some kale, spinach and broccoli, smashed it up into a patty and stuffed it between two leaves of lettuce? Nah, times have changed and In'n Out Burger doesn't have the market cornered on "protein style." Muscle fulfilling foods don't just come in the form of animal and combined just right with a balanced ratio of grain to legume (bean) to veggie, you can bank on getting your complete amino needs satisfied.
The struggle is real. It does not stop at a New Year resolution, the continued emphasis on health is inescapable. How do we get more veggies, grains, nuts, legumes into our daily meals? #Eattherainbow.
Are you trying to convince your kids that Cheetos are not a food group, are you scratching your head wondering how you can sneak some more fiber in your diet, are you vegan and the thought of yet another macro bowl makes you yawn? Get excited; I have got solutions!
Veggie burgers, duh! It is a powerful way to pack a punch of flavor while still obtaining vital nutrients our bodies need in one meal.
Grains, nuts, legumes, vegetables, all with different consistencies meld together to create a fun burger to meet (no not MEAT) your veggie/vegan way of lifestyle.
Moreover, what’s a burger without the condiments? To brighten up that colorful rainbow, I have a Carrot Cetchup that will blow your skirt up!
For the Burger:
1 Can Chickpeas, drained.
1 Cup Cooked Farro.
1 1/2 Cups Mushroom, cooked (my fave is shiitake, but you could use cremini, button or portabello)
1 Garlic clove minced
1/2 Cup Red Onion, chopped.
2 Tablespoons Scallions, finely chopped
3 Tablespoons Walnuts- toasted and chopped
1 Tbs fresh basil, finely chopped
Flaxseed Egg- this is an excellent binder for vegan/veggie folk. 2 Heaping Tablespoon Ground flax mixed with 1/4 Cup warm water, then Voila’ egg!
1/4 Cup- Ground Organic Oats ( pulse in a processor to ground, medium, not to powder)
Squeeze of fresh lemon juice
1/4 Tsp Oregano
1/2 Tsp Cumin plus the sprinkle you use to bake chickpeas and mushrooms
Nutritional Yeast for cooking the mushrooms and chickpeas.
Chickpea Flour for cooking burgers.
1. On a parchment lined baking sheet sprinkle the chickpeas and mushrooms with nutritional yeast, a pinch of salt, ground pepper, and cumin.
Bake for 30 minutes in a 350-degree oven. After cooling try to ring out excess water from mushrooms using a cheesecloth or paper towel. I say use something that can save the liquid because you may want some while forming patties.
2. Mash the chickpeas with a fork also as they are easily broken down. Careful not to over mix or you will end up with a big blob of mush unless you like mushy then blend away. It will not be awful it will just turn into a paste, no biggie and still tastes yum!
3. In a food processor pulse the mushrooms till they are in very small pieces, a fine chop. Organic shapes provide texture and preserve the veggie authenticity.
4. Saute' red onion and garlic in a couple of teaspoons of olive oil for about 5 minutes. Then add the mushrooms and mashed chickpeas.
5. In a large mixing bowl combine all ingredients and mix with your hands to marry all the goodness. If you feel like the mixture is dry use some of the liquid mushroom reserves, this might help to form the patties.
6.Form patties that are not more than 1/2 inch thick, so they cook evenly.
7. After forming patties lightly coat with the chickpea flour, this will give the burger a nice crunch on the outside after cooking. Allow setting in the fridge for 30 minutes to an hour, or longer. The chill will help them to hold together for you during cooking and eating for that matter.
8. Lightly coat a pan with olive or avocado oil (healthy fats). Since the burger fixins' have been cooked, it will only take about 4 minutes each side to brown up. Alternatively, you can bake them in 350 ovens for 10-15 minutes, flip and cook another 5-10 minutes.
Makes 4 -6 Burgers.
Carrot Cetchup
1 1/2 Cup Chopped Carrots
1 Teaspoon Maple Syrup
1/2 Teaspoon Paprika
Pink Salt to taste
1/4 Teaspoon Garlic Powder
1 Teaspoon Apple Cider Vinegar
Water to change consistency if it's too thick.
1. Cook carrots in a saucepan until fork tender. Perhaps, 20-30 minutes simmered over low heat. Cover carrots with water (you can drain off before blending) and a splash of the vinegar and a sprinkle of garlic powder, so the carrots soak up some flavor.
2. Place all ingredients in a blender or processor of choice. I love using my Nutrabullet.
3. Additional water will help the blending but add very little at a time, so you do not end up with liquid.
Happy Meatless Monday Food Athletes!
Be Happy, Be Healthy, Love Your Body,
xo Jessi xo
