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Nov18

Bean Burger: Powerful, Pure, Protein Snack or Meal – Delish!

Have you ever made a homemade veggie burger? Did you like it?
I have experimented with many recipes. I have explored and analyzed
vegetable burgers from different cookbooks, restaurants, and even store bought. My hypothesis is that most veggie burgers contain similar ingredients. The difference is in the spices, egg or no egg, and texturized protein verses beans and/or soy. For me texturized protein is not happening. As far as tofu, and I do love tofu – I rather cook and eat WHOLE! I’m talking BEANS!

I’ve said it before and I’ll say it again… be creative. We all have different taste buds and favorite spices. Play around with your kitchen condiments. If Andy Warhol, and Jackson Pollack got away with their creativity, so can we. Your kitchen is your atelier, your mise en place is your palate and your dish is YOUR masterpiece!

I want to thank Annemarie Colbin (The Natural Gourmet), Angela Liddon (Oh She Glows), and all my cooking teachers at Natural Gourmet Cookery School for inspiring me to eat WHOLE and HEALTHY!

Vegetable Black Bean Burger

1 – 15 oz. can of black beans, or aduki beans (aduki are my favorite fall beans)
1 cup raw sweet potatoes, grated
3 tbsps. ground flaxseed, soak in 3 tbsps. water until thick – should look like a paste.
2 garlic cloves, minced
½ cup red onions, chopped
½ cup sunflower seeds or pumpkin seeds
½ cup rolled oats, process to a flour consistency
½ tbsp. extra virgin olive oil
1-2 tbsp. tamari or soy sauce
1 tsp. chili powder
1 tsp. cumin
1 tsp. sea salt
Black pepper to taste

1. In a large bowl, mash the black beans or aduki beans into a paste. Combine ALL the ingredients including the flaxseed paste.
2. Wash your hands and shape the bean mixture into burgers. You decide on the size. 10-12 should be the right number.
3. Place the burgers on a baking sheet covered with parchment paper and bake in a preheated oven at 350 degrees for 15 minutes, and turn over for another 15 minutes.

Note: I love to make these burgers on the smaller size. I eat them as a snack or in a lettuce sandwich with onions and toppings. Spectacular cream below…

Cilantro Sour Cream
½ cup sour cream or plain yogurt (dairy or non dairy)
1 garlic clove
2 tbsps. cilantro
½ tsp. sea salt
¼ tsp. chili powder
½ tsp. honey

1. Combine all the ingredients in a bowl.
2. Serve the black bean or aduki burgers with sour cream. You can drizzle over the burgers, smear on the burgers or use a decorative tool to design a beautiful dish.

Embrace, Enjoy, Live, Love, Laugh, and EAT!

Much love,
Genia

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Black Bean Veggie Burgers ready for the oven. 350 degrees for 15 minutes on each side.

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Voila! Bean Burgers with Cilantro Sour Cream Sauce and decor!

 

 

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