2 (14oz) cans Black Beans, drained, rinsed well
1 Tablespoon Olive Oil
3/4 cup finely chopped Bell Pepper
1 cup diced Onion
3 cloves Garlic, minced
1 1/2 teaspoons Cumin
1 teaspoon Chili Powder
1/2 teaspoon Smoked Paprika
1/2 cup Bread Crumbs
1/2 cup Feta Cheese, crumbled
2 large Eggs
1 Tablespoon Worcestershire Sauce (omit if serving a Vegetarian)
2 Tablespoons Ketchup, Mayo or BBQ sauce
Salt and Pepper
Cornmeal or cooked, cooled Quinoa to coat burgers in as they are formed
Over low heat in a large skillet, pan dry (fry) black beans – constantly stir black beans in a dry pan until most of the moisture has been removed.
Sauté onion, garlic and chopped pepper in olive oil over med-high heat for 5-6 minutes until peppers and onions are soft.
Turn out into a mixing bowl with remaining ingredients: cumin, smoked paprika, bread crumbs, feta cheese, eggs, W-Sauce (if using), sauce of your choice, S&P to taste
Use a stick blender to mash it all together. Stir in black beans and whiz with stick blender until mashed, leaving some black beans whole.
Form into patties using about 1/2 cup of the mixture for each burger.
Place patties on a parchment paper lined baking sheet and bake at 375F for 10 minutes, flip over and continue baking for another 10 minutes.
At the end of the baking time you can add slices of Cheddar, Havarti, Jaleno Cheddar, Gruyere Cheese to melt.
Serve with your favourite toppings.
Store leftover patties in the refrigerator for up to 5 days.
I reckon we all tend to eat just a little too much bread simply because it is always hanging around and readily available. One way to cure yourself of this habit is to just stop buying bread. Easy, right? But what about sandwiches and burgers and things? Well, in my opinion, it is just as easy to eat most sandwich fillings as a salad…? Okay, a PB&J can be a little tricky and truth is, I haven’t sussed out a way to get my PB&J fix without incorporating some type of grain, be it whole grain bread or a wrap. Actually, it is more likely a PB& Banana thing these days as I don’t typically eat store bought jam and I haven’t made jam in positively ages. Back to burgers! You can, of course, make these with Meatausaurus burgers, too. Simply sub in a big ol’ meat patty instead of the Veggie Patty.
My Go-To Veggie Patty because I can find it just about anywhere!
As for Veggie Patties? My fave was Money’s Mushroom Burgers but they don’t seem to make them anymore. If I had a Costco card I could regularly purchase the Kirkland Garden Burger Patties which are a strong contender for Top Spot! Most often it is an Yves product that fills my “burger” craving; there are a bunch of varieties to choose from and seriously? One is as good as the other. Now if you are a meatatarian and are going to try the Veggie Burger thing, I strongly suggest that you definitely make sure you add the ‘shrooms. The ‘shrooms make it less obvious you are not eating meat. Not a fan of the ‘shrooms? A slice of roasted eggplant will do the trick too. I can’t say I have personally tried that because I am NOT a fan of eggplant! I know, I know, “A Vegetarian who doesn’t eat eggplant??” Yea, and I don’t wear Birkenstocks either.
Okay, so go on, try a bun-less burger! Your waistline will thank you!
Lettuce Wrapped Mozza and Mushroom Veggie Burger
4 Burger Patties of your choice
8 – 12 Lettuce Leaves – I find Iceberg works best
8 oz (225g) sliced Mushrooms
4 slices Mozzarella Cheese
2 Tablespoons (30ml) Butter
Toppings of your choice:
Grated Beetroot
Grated Carrot
Tomato Slices
Cucumber Slices
Pickles
Diced or thinly sliced Red Onion
Mayo
Ketchup
Mustard
Prepare your Toppings:
Cut the base of each lettuce leaf on the head and carefully peel it away so that it stays as intact as possible, using 2 – 3 leaves per Burger Patty. I find this process is made easier by removing core of lettuce, running cold water into cored lettuce; the leaves are much easier to peel away but must be well drained before using; I leave inverted lettuce leaves to drain on clean kitchen towel while getting everything else done.
Peel and grate 1 beet.
Peel and grate 1 large carrot.
Finely diced or thinly slice 1/2 a red onion
Slice Tomato
Slice 1/4 of a long english cucumber
Cook Veggie Burgers using your preferred method; I use my George Foreman Grill – I cook them for about 7 minutes, open the lid and place cheese slices on Burgers and turn off heat, letting the cheese melt while I plate everything else.
While burgers are cooking, heat medium skillet over medium- high heat.
Melt butter in skillet and add mushrooms; cook for about 5 or 6 minutes, stirring often.
Construct your Lettuce Wrapped Burgers:
Place lettuce leaf on work surface.
Place cooked veggie patty with melted cheese in centre of lettuce leaf; top with sautéed mushrooms, tomato and cucumber slices, diced or sliced red onion, drizzle with mayo, ketchup, mustard.
Gather lettuce leave towards centre of burger and fillings; place another lettuce leaf over first wrap, ensuring the second lettuce leaf covers the loose edges of the first lettuce leaf. Wrap with a third lettuce leaf for extra stability, if desired.
Garnish with sliced pickle.
Slice in half and serve immediately.
I have a falafel recipe somewhere but it seems to have gotten lost in all the moving around we have done over the years. I googled “falafel recipes” and ended up at Food.com where I found this recipe by justcallmetoni
I read a few of the reviews and admittedly, the first time I made these I didn’t have any cilantro or parsley in the house! I subbed in a bit of dried parsley and a bit of coriander; they were amazing! Second go around, I had cilantro but no parsley…I really need to get my act together! I had my doubts about the green falafel. I thought my boys might not like it but they proved me wrong. The next time I make this it is my goal to have both fresh parsley and fresh cilantro on hand!
Sometimes I make falafel and serve it with Bombay Rice and a green Vegetable; sometimes I make it and serve it in a wrap. You can make this recipe and use the resulting falafels quite successfully, either way!
Falafel Wrap
1 Tbsp (15ml) Olive Oil
1 small Onion, finely diced
1 clove Garlic, minced
1 – 14 oz (398ml) can Chick Peas
1 cup (250 ml) loosely packed Cilantro
1 cup (250 ml) loosely packed Parsley
1 cup (250ml) cooked Brown Rice*
1 teaspoon (5 ml) Curry Powder
1/4 teaspoon (1 ml) Cayenne Pepper
1 Tablespoon (15 ml) Fresh Lemon Juice
3/4 cup (175ml) Breadcrumbs
Serve alongside Rice and Veg for a complete Meal
or
Serve in a Wrap or Pita with Lettuce, Tomato, Cucumber, Tzatziki
Method:
Heat oil in a skillet over med-high heat.
Saute onion for a minute or two; add garlic and continue sautéing until onion is soft and garlic is golden, about 4 minutes, total.
Let cool.
Place sauteed onion in food processor; add chickpeas and pulse to coarsely chop the beans.
Add cilantro, parsley, rice, curry and cayenne; pulse until all ingredients are finely chopped and evenly distributed.
Turn the mixture into a bowl.
Stir in lemon juice and 1/4 cup (50 ml) of the breadcrumbs.
Pour remaining breadcrumbs onto a plate.
With your hands, mix chickpea mixture until it is like a moist dough.
Scooping up 1/4 cup (50ml) at a time, form the chickpea mixture into patties.
Coat lightly in the remaining breadcrumbs.
Repeat, making 8 – 3 inch (7.5cm) patties.
Heat cast iron skillet.
Brush lightly with oil.
Place the patties in the skillet, about an inch (2.5 cm) apart.
Cook 4 minutes, until lightly browned.
Turn and cook another 4 minutes, until second side is lightly browned.
Serve immediately alongside Bombay Rice and a Green Vegetable of your choice or in a Wrap or a Pita with thinly sliced Tomatoes, Cucumber, Shredded Lettuce and Tzatziki.
Serves 4 – 6
*I have used plain white rice because it is what I had on hand.
Falafel and Bombay Rice with Wilted Spinach
Or you can just throw ’em on top of some Salad! Oh, Falafel, you are so versatile!
One day I was being super lazy; I wanted to cook my entire meal in the oven…I already had the rice prepped and ready to go, tofu was marinating and waiting to get trayed and popped into the oven. What about some carrots to go with?
I just wanted to be sure on temps and times so I googled Roasted Carrots and came up with Ina Garten’s Roasted Carrots.
They were fabulous! I snuck in some Snap Peas that I had hanging around in the fridge which crisped up like crazy…it was like eating chips!
12 Carrots, scrubbed; if thick, cut in half, lengthwise.
3 Tablespoons Olive Oil
1 1/4 teaspoons Salt
Fresh Ground Pepper, to taste
2 Tablespoon Fresh Dill or Parsley, chopped
Preheat oven to 400F.
Cover baking tray with aluminum foil or parchment paper for easy clean up.
Slice carrots diagonally in 1 1/2 inch thick slices – they will shrink while roasting so be generous.
Toss them in a bowl, to coat, with the olive oil, salt and pepper.
Turn out, in a single layer, onto prepared baking tray.
Roast in oven for 20 minutes, until lightly browned and tender.
Sprinkle with chopped fresh herbs, if using.
Just another RAINY Winter day in the Fraser Valley of British Columbia! We have more than our fair share of them! Cold, blustery Winter days call for hot soup!
I had a bit of pot barley feeling all lonely in the back of the pantry, a bounty of lovely green kale in the fridge along with some mushrooms that I wanted to use up. I googled Mushroom Kale and Barley Soup and found myself at Taste Food’s recipe for Mushroom Barley Soup with Miso and Kale. I only had BC White Mushrooms on hand and will definitely make this recipe again using a variety of mushrooms!
Mushroom and Barley Soup with Miso and Kale
1 Tablespoon Olive Oil
1 Onion, diced
2 cloves Garlic, minced
8 ounces Mushrooms, assorted variety, sliced
4 Fresh Garden Carrots, scrubbed and thinly sliced
1 cup Barley
1 teaspoon dried Thyme
8 cups (2 litres) Vegetable Stock
*I use 8litres of water and 4 McCormick All Vegetable Stock Cubes
1 Bay Leaf
1 teaspoon Freshly Ground Black Pepper
3 cups Kale leaves, stem removed and leaves chopped
1 Tablespoon Red Miso Paste
Heat oil in a large pot over med-high heat.
Add onion and sauté for a few minutes.
Add minced garlic, mushrooms, and carrots; sauté for another 2 – 3 minutes.
Add barley and thyme; stir to coat.
Add stock, bay leaf and pepper.
Bring to a boil; reduce heat and simmer, partially covered, until barley is tender – about 30 minutes.
Stir in kale.
Continue cooking until kale turns bright green and wilts, about 2 minutes.
Remove from heat and stir in miso paste.
Serve hot.
Serves 4 – 6
Welcome to my Kitchen where the most important ingredient is Love.
