I had a great cooking session with one of my wonderful clients Vera today. I showed her how to make my very own veggie burgers. She loved them so I’m sharing them with you!
Cooking session with my wonderful client was a success. Veggie burgers and pumpkin bread. Whole food, vegan, gluten free!
Black bean veggie burgers
2 1/2 cups cooked black beans.
1 cup cooked quinoa
1 cup rolled oats
1 1/2-2 cups finely chopped raw kale
1 cup finely grated carrots (about 2 medium-large carrots)
1/2 cup onion minced (about 1/2 large onion)
1/4 cup nutritional yeast
2 tbsp starch: arrowroot, potato or corn. (optional. helps make them crispier and hold together better)
1/2 tsp tsp sea salt or to taste
1 tbsp minced garlic
1/4 cup chopped parsley
1/4 cup chopped fresh basil
2 tsp chili powder
Rinse 1/2 cup of quinoa. (Soak it for 12-24 hours before cooking). Boil quinoa in 3/4 cups of water uncovered until all the water is absorbed. Make sure it doesn’t burn. Quinoa is done when grains enlarge and are translucent. If it does not look ready when the water is almost gone, add a bit more water while it’s cooking. Place it in freezer to cool off while you prep other ingredients.
Preheat oven to 450
Rinse beans and dry them with a paper towel. You can also let them drain for a few hours ahead of time. Puree black beans in a food processor. or a fork. Set aside.
Combine rolled oats, quinoa kale, onion, carrots, garlic, seasonings and herbs. Mix well.
Gradually mix in mashed black beans. Try to get them evenly distributed.
Add 2 tbsp starch and distribute well.
Form 3-4 inch patties with your dry hands. Try to make the patties no more than 3/4 inch high. If they are too thick the insides will be mushy.
Lay them on baking sheets lined with parchment paper. Mixture makes about 12 patties.
Bake for 10 minutes. Flip them and bake for another 10 minutes.
These burgers have about 100 calories, 7 g of protein and 4 g of fiber each. They really are a complete meal. There’s no need for a bun unless you really want that burger meal or need to load up on carbs. Pair with salad, guacamole or salsa.
One thought on “Homemade veggie burgers (Boca ain’t got nothing on these)”
I’ve struggled with my weight for most of my life. After trying diet after diet, I decided to do something totally different and incorporate a healthier plant-based diet. With the help of my dear friend Kayla, I inquired about doing a cleanse to get a good start on a healthier me. I started her 21-day cleanse plan in October. It’s now Thanksgiving week and I’m happy to report that I’ve lost a total of 21 pounds. You may be calculating the weeks and saying, “that’s more than 21 days.” Yes, the 21 days have come and gone, but I’ve decided to continue my journey, eating foods from the 21-day cleanse, along with incorporating other fresh fruits and vegetables in my diet. The benefits besides the weight loss from the cleanse are more energy, healthier and clear skin, hair growth, no bloating issues, better digestion of foods, ensuring your body is getting more essential vitamins, minerals and good fats. I’m so happy with the healthier me I can say that not once have I felt deprived. Every day starts with a delicious smoothie. Kayla’s smoothie recipes are filling and taste fantastic! I encourage anyone who struggles with weight issues (or if you just want to give your body a jump start to a healthier you), contact my friend Kayla. I’m so glad to say she’s not only my coach, but my friend. Thank you Kayla for enlightening my life and sharing with me how to be beautiful on the inside as well as the outside.