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!
• 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.
• 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).
• 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).
• 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.