Being a vegetarian or vegan is great. It can also be a big lifestyle change, but we learn to look forward to eating our fruits and vegetables. We can also count on our fresh foods being healthy for our bodies, as well as tasting good when our meals are seasoned well. The only downside is that as vegetarians we can get tired of eating the same vegetables and legumes in the same manner all the time. The food can become mundane at times. After living as a vegetarian for 16 years, I’ve learned that in order to get our food palette as fresh as the food we consume, it is great to mix things up sometimes and remake our classic favorite meals by adding spice or a twist.
Recently, I made a vegan burger that I enjoyed more than store purchased burgers I had in the past. I thoroughly enjoyed the savory, smoky, protein rich meatless burger. Try the recipe I share below, and let me know what you think.
- 1 can of organic kidney beans (rinsed and drained) or 2 cups of pre-cooked kidney beans
- 1 chopped onion
- 1 shredded carrot
- 3/4 cups of rolled oats
- * 1/4 cup of Daiya vegan cheese (Optional)
- *1 Ener-G egg replacer (Optional, but follow the instructions for one replaced egg)
- 1.2 bunch of cilantro or 2 tablespoons of dried cilantro
- 2 tablespoons of avocado or vegetable oil
- 2 tablespoons of organic or regular ketchup
- 2 teaspoons of smoked paprika
- 2 tablespoons of Briggs Liquid Aminos
- Salt and pepper to taste
- 1/4 cup of bread crumbs
- 3 tablespoons of salsa (Optional)
- 1/2 of sliced avocados (Optional)
- In a large bowl mash the kidney beans. Next sauté the onion for about 2 minutes. Add the carrots and smoked paprika to your sauté pan. Once soft add the mixture to the bowl with the mashed beans. Then add the rolled oats, briggs liquid aminos, ketchup, salt and pepper, *egg replacer, and *daiya cheese.
- In your skillet or grilling pan shape 6 burger patties. Cook on medium heat for 3-4 minutes on each side Spray pan or brush burgers to prevent them from sticking. Once done add the burger to a bun. Then top with salsa and avocado.
If you aren’t a vegetarian or vegan, and your curious about a meatless diet, try a Meatless Monday dish. One of your biggest concerns may be how do we find adequate sources of proteins to have a balanced diet. While it is commonly known that beans, legumes, nuts, and soy are good sources of non meat protein, we sometimes don’t realize how much of those foods do we need to eat in order to receive the necessary amount of protein that our bodies need to function?
Thankfully, HealthBeckon.com shared an infographic that shows us which foods have the greatest amount of proteins.
If you enjoyed this recipe, or you’re looking for healthy meals, follow my yummy healthy treats board on Pinterest.
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