Beginner Burger Patties (4 ingredients)

savory

I really wanted to share this recipe with you because it helped me transitioning into veganism. When you feel your meal is missing something you can pop one of these out of the freezer, toast it and voila, extra nutrition added to your meal. For example, I add have mine in burgers but also on top of salads or with a side of veggies. You can also form them into ball for a “meatball” substitute.

These patties are a good source of fiber, of protein with the combination legumes + grains (±10g per serving), and will help you keep fuller longer.

The recipe is in 2 parts: The first part is the base of the patty, what makes it hold together and what makes it a complete source of protein; The second part that is optional. It is versatile and customisable to your preferences, it adds it an extra-kick and allows you to make it different every time!

INGREDIENTS

(Part 1)

• 2 cups of beans;

• 1 cup of cooked rice;

• 1 cup of oats;

• Spices (ex. 1 tsp of garlic powder, 1 tsp of oignon powder, 1 tbsp of cumin, 1 tsp of smoked paprika, salt and pepper);

• Optional: 1-2 tbsp of tomato paste or flax “egg” if needed to help to hold together.

(Part 2)

• 1 oignon, chopped;

• 2 cloves of garlic, minced;

• 8 oz mushrooms, finely chopped;

• 1/4 cup beets, shredded;

• 2 heaping tbsp vegan parmesan* (or substitute for nutritional yeast);

• 1 flax egg (1 tbsp ground flax seeds + 3 tbsp water).

INSTRUCTIONS

(Part 1)

• Smash the beans (with a fork, potato masher or food processor);

• Stir in the cooked rice, the oats and the spices;

• Form into burger parties or balls (add the optional ingredient here if needed).

(Part 2)

• Cook the oignon, garlic, mushroom and beets in a pan (in that order);

• Add them to the mixture with the vegan parmesan and flax egg;

• Adjust seasonings (Salt&Pepper);

• Grill them in an oiled pan over medium heat until its golden brown.

• OR Grill them in the oven at 400°F for 15 minutes then flip and bake for another 10 minutes.

For more details watch the recipe video on Youtube.

And don’t forget to send me a picture if you recreate them, I would love to see it and share it on my insta-Story.

Bon Appétit!

@Veganmontreal

Banana pancakes (4 ingredients)

Non classé

Another of my GO TO recipes I make almost every week : these super easy, healthy, taste pancakes. Triple the recipe and freeze some for later!

For 6 pancakes

Ingredients:

• 1 cup of oats

• 1/2 tsp baking powder

• 1 ripe banana

• 1/2 to 1 cup of plant-based milk

Optional: cinnamon, chia or flax egg (1 tbsp of chia or flax + 3 tbsp of water), vanilla extract

Instructions:

• Grind the oats in a food processor until you obtain sand like consistency;

• Add baking powder, banana, plant-based milk and optional ingredients you choose in your food processor and blend;

• Heat a pan over medium heat, lightly grease with coconut oil and cook your pancakes until golden brown (about 2 minutes on the first side and 1 minute on the second side);

Bon appétit !

@Veganmontreal

Go To tofu/ tempeh (4 ingredients)

Non classé, savory

This super easy and versatile tofu/ tempeh marinade recipe is my absolute GO TO and I can almost guarantee that it will get you hooked on tofu!

INGREDIENTS

  • 1 block of Firm Tofu (or Tempeh)
  • 3 tbsp coconut oil
  • 3 tbsp soy sauce
  • 3 tbsp nutritional yeast
  • 1 tsp garlic powder

INSTRUCTIONS

  • Press the tofu in a clean towel to remove extra moisture;
  • Chop the tofu bloc to form sticks or cubes;
  • Add the melted coconut oil, soy sauce, nutritional yeast and garlic powder;
  • Let it marinate for minimum 10 minutes (the more the better);
  • Add to a pan on medium-high heat and cook each side until golden brown (no need to add oil because we already have enough coconut oil in the marinade);
  • -OR-
  • Bake in a 375°F oven until golden (approx. 25 minutes).

Tip: Don’t move the tofu too much in the pan to obtain a crispy outer layer.

Bon Appétit!

@Veganmontreal

The Best Vegan Zucchini Brownie

Sweet

This is my favorite Brownie recipe, it’s vegan of course and it features zucchini. It’s easy, requires only one bowl, less then 10 ingredients and only 20 minutes of preparation time. It is also a perfect way to get your kids to eat more vegetables.

INGREDIENTS

  • 1/3 cup granulated sugar
  • 2 teaspoons of maple syrup (or substitute with brown sugar)
  • 1/3 cup oil (coconut or canola)
  • 2 teaspoons vanilla extract
  • a pinch of salt
  • 2 cups flour (I like to do half whole wheat and half white)
  • ¼ cup unsweetened cocoa powder
  • 2 cups shredded zucchini, lightly drained of excess moisture if necessary
  • 1½ teaspoons baking soda
  • 1/2 cup vegan chocolate chips

INSTRUCTIONS

  • Preheat the oven to 350ºF. Oil a baking dish (a loaf pan works perfect) .
  • Combine sugar, maple, oil, vanilla, salt and flour until the mixture resembles wet sand.
  • Add cocoa, then zucchini, then baking soda. Mix until well combined using a rubber spatula. Finally stir in the chocolate chips.
  • Pour the batter into the prepared pan and bake for 25 minutes or until a toothpick inserted in the center comes out clean.
  • Remove from oven and let cool for 10 minutes before serving.

You can add some nuts on the top to make it look better, and I love to serve it with vegan ice-cream or homemade banana ice-cream, but it’s also very good on it’s own.

Easy. Healthy. Tasty.

Bon Appétit!