Easy Black Bean Burgers - Love and Lemons

 https://www.loveandlemons.com/black-bean-burger-recipe/#wprm-recipe-container-49475

This is a relatively easy recipe, and very tasty.  Instead of the canned chipotle peppers and separate adobo sauce, I used just 1 Tbsp of sambal oelek chili paste - or you can probably use some other chili paste.  

From Love and Lemons:

Hands down, this black bean burger recipe is the best one I've tried. The patties are hearty, well-charred, and packed with bold flavor. They're delicious with classic burger fixings like ketchup and mustard, but if you ask me, a slather of chipotle mayo or a scoop of guacamole really takes them to the next level.

Ingredients

• 3 cups cooked black beans, drained and rinsed
• ⅓ cup grated yellow onion*, (about ½ medium)
• 2 garlic cloves, minced
• 2 chipotle peppers from a can of chipotles in adobo, diced
• 2 tablespoons adobo sauce
• 1 tablespoon tamari
• 1 tablespoon balsamic vinegar
• 1 teaspoon ground cumin
• ½ teaspoon sea salt
• ½ teaspoon freshly ground black pepper
• 1 large egg**
• 1 cup panko bread crumbs
• Extra-virgin olive oil, for brushing
• Cooking spray, if grilling


• Hamburger buns, for serving
• Desired fixings, for serving

Cook ModePrevent your screen from going dark

Instructions

• In a large bowl, combine the beans, onion, garlic, chipotles, adobo sauce, tamari, balsamic, cumin, salt, and pepper. Use a potato masher to mash until the mixture holds together but still has some visible chunks of black beans. Add the egg and use a spatula to fold until combined. Then, fold in the panko.
• Use your hands to form the mixture into 6 patties. The mixture should be cohesive and a little wet. If it’s too wet to handle, chill in the fridge for 20 minutes to firm up or mash your beans a little bit more.
• Heat a cast-iron skillet over medium heat. Brush with a little oil and cook the burgers for about 5 minutes per side, until charred on both sides, turning the heat down as necessary. The exact timing will depend on the heat of your stove and cookware.
• Alternatively, preheat an outdoor (I used the oven) grill to 400°F. Lightly brush the patties with olive oil, spray the grill grates, and grill for 8 minutes on the first side and 4 minutes on the second side.
• Serve with hamburger buns and desired fixings.  See Below

  

  
  

  
  

Notes

*Grate the onion on the large holes of a box grater. As you grate it, the onion will release a lot of liquid. That's normal! Add the wet onion pulp to the black bean mixture, leaving excess liquid behind on your work surface.

**These can be made vegan by replacing the egg with a "flax egg" (mix 1 tablespoon ground flaxseed with 2.5 tablespoons warm water and set aside for 5 minutes to thicken). The vegan burgers are cohesive and they cook/grill well, but they're not as firm in the middle as the egg version. I recommend increasing the cooking time slightly on the grill - I do 8 minutes on the first side and 6 minutes on the second side. They're tasty, but my Best Veggie Burger is still my favorite vegan burger.

If you're looking for a gluten-free veggie burger try my Quinoa Burger.

Calabrian Chicken (or lentils), Pepper, Tomato and Potato Stew/ pollo in umido

From The Ultimate Mediterranean Diet Cookbook by Amy 

This can be vegan, if lentils are used instead of chicken.

I used this recipe as a base, but added veggies and spices ad lib - including oregano, mushrooms, spinach, sweet potato, red onion … And then added various hot sauces to individual plates.  Brendon and Jessica’s favorite was a red curry sauce.  Like soup, this recipe is very  versatile and forgiving.

INGREDIENTS:  

1/4 cup EVOO

1 pound boneless chicken breast, cut into 2” cubes (or lentils)

1 large onion, roughly chopped (and red onion)

1 large red bell pepper, cut into 1” pieces

1 large green bell pepper, cut into 1” pieces (or 2 red peppers)

Optional veggies: string beans, mushrooms, spinach, sweet potato, red onion …

2 cloves garlic, minced

2 cups diced tomatoes (or more)

2 Tbsp finely chopped fresh flat-leaf parsley

2 Tbsp finely chopped fresh basil (or much more)

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

1/4 tsp crushed red pepper, or to taste, with hot sauces as desired

2 Yukon gold potatoes, peeled, halved and cut into 1/4” rounds (and sweet potato)

DIRECTIONS:

1) Prepare lentils according to directions, or use TJ’s prepared lentils.  If using chicken, heat 3 Tbsp EVOO in a large, heavy-bottomed saucepan saucepan over medium heat.  Add the chicken and brown on all sides (or cook more fully - see step 3).  Remove from the skillet and set on a plate.

2) Add the remaining tablespoon of EVOO, onion, peppers and potatoes and sauté, stirring occasionally until light golden, 3-4 minutes.   At this time, also add other firm veggies you’re using (e.g. mushrooms,  string beans…).  Hold spinach until the end.

3) Add garlic and stir. Add tomatoes, salt, pepper and crushed red pepper.  The chicken can be added now, but I found that it dried out.  You can cook it fully to start, then add when the veggies are almost done.  Add small amounts of water at a time if the veggies don’t have enough liquid to cook in.   

4) Simmer for 20 minutes, covered, on medium-low heat.  Check every 10 minutes or so for doneness.

5) Would add spinach, if using, fresh basil and parsley toward the end. 

This dish can be made ahead, and often tastes better the next day.

ENJOY!! 

Japanese eggplant with ginger and Thai basil

From https://www.simplyrecipes.com/recipes/stir_fried_japanese_eggplant_with_ginger_and_miso/

Stir Fried Japanese Eggplant With Ginger and Miso

PREP TIME10 mins

COOK TIME15 mins

TOTAL TIME25 mins

SERVINGS4 to 6 servings

Adapted from Nancy Hachisu's Japanese Farm Food.

Nancy's recipe calls for shiso, a mint-like herb that you often find served with sushi in Japanese restaurants here in the states. I don't have shiso around but am growing Thai basil which was a lovely substitute. You could also use a little sliced fresh mint.

If you don't have dried chili peppers, try using a generous pinch of red chili pepper flakes.

I added a red bell pepper to the stir fry, and about 1 tsp of hoisin sauce to the miso mixture.  And served over soba noodles.  It was very good and quick! 

Ingredients

• 2 tablespoons good-quality miso (we used white miso)

• 1 1/2 teaspoons sake

• 1 pound (450g) Japanese eggplants (4 to 5 long, skinny eggplants)

• 6 tablespoons canola oil, cold-pressed sesame oil, grapeseed oil, or rice bran oil (I used mostly canola, with some sesame oil)

• 2 whole, dried red chili peppers, torn in half. (Used 1 mild green chili)

• 1 tablespoon peeled, slivered fresh ginger (would use more)
  1 red bell pepper, in bite-size pieces

• 1 tablespoon finely sliced shiso leaves, Thai basil leaves, or fresh mint leaves (used Thai basil, basil and mint)
  
  Directions:
  1) Mix miso and sake together and set aside
  2) Heat chili pepper (1 mild green chili) until it sizzles.
  3) add ginger and red bell pepper and sauté for a few minutes, then add the eggplant.  Cook until soft.
  4) Add the miso mixture and remove from heat.  Toss in the basil, Thai basil and/or mint leaves.
  5) Eat immediately
  
  
  

 

https://food52.com/recipes/37768-french-lentil-and-arugula-salad-with-herbed-cashew-cheese 

Very good vegan main dish salad.  Love the ‘cheese’ even with making my own herbes de Provence, without the help of lavender.  

I listened to Guy Raz interview the founder of Food52 on How I Built This. She was a NYT food reporter and eventually founded this crowd-sourced food blog.  Then when I was searching for a good vegan main dish to accompany a Passover Seder, I learned that the conservative movement certified legumes to be ok several years ago.  Hence this perfect main dish, to be served alongside tsimmes and matzo kugel.  

French Lentil and Arugula Salad with Herbed Cashew Cheese

By Gena Hamshaw

Delight in all of the familiar flavors and textures of a traditional French lentil and goat cheese salad—chewy lentils, creamy and tangy cheese—while also enjoying a recipe that's 100% dairy-free and vegan-friendly. The cashew cheese consistency should be somewhere in between a very thick hummus and a soft goat cheese—you'll know it when you see it. Add water gradually so that you can be sure to control the texture to your liking. 

Serves 4For the salad::

• 1/3 cup olive oil
• 1 small shallot, minced
• 1 teaspoon salt
• 2 tablespoons freshly squeezed lemon juice
• 1 tablespoon Champagne vinegar
• 1 teaspoon Dijon mustard
• 2 1/2 cups cooked Le Puy green lentils, drained well
• 2 cups firmly packed baby arugula leaves
• 1 cup thinly sliced radishes
• 1 cup chopped endive
• 1 cup sliced cucumber
• 1/4 cup chopped fresh dill
• 1/3 cup toasted walnuts, chopped
• 1 dash black pepper
• 1/4 cup herbed cashew cheese (below)

1. In a small bowl or measuring cup, whisk together the olive oil, shallot, salt, lemon juice, vinegar, and mustard until evenly blended.
2. In a large bowl, stir together the lentils, arugula, radishes, endive, cucumber, and dill. Drizzle evenly with the dressing, then toss or stir until all the ingredients are evenly coated. Stir in the walnuts and season with black pepper to taste. Dot the top of the salad with small bits of the cashew cheese (about 1⁄2 teaspoon each).
3. Serve salad right away, or store in an airtight container in the fridge for up to 3 days.

For the herbed cashew cheese::

• 1 1/2 cup cashew pieces or a combination of cashews and pine nuts, soaked for at least 3 hours and drained
• 2 tablespoons large flake nutritional yeast
• 1 teaspoon salt
• 2 teaspoons herbes de Provence
• 1/4 teaspoon black pepper
• 3 tablespoons freshly squeezed lemon juice
• 1 clove garlic, minced
• 4 tablespoons water, divided

1. Put the cashews in a food processor or blender (preferably a high-speed blender). Add the nutritional yeast, salt, herbes de Provence, pepper, lemon juice, and garlic. Pulse a few times to break the cashews down until they have a wet, coarse, mealy texture.
2. With the motor running, drizzle in 2 tablespoons of the water. Now it’s time for some kitchen intuition: Keep adding water, stopping occasionally to scrape down the sides of the work bowl, until the mixture has a good consistency. It should be similar to a thick hummus—a little coarse, but smooth and spreadable. You may not need all of the remaining 2 tablespoons of water. (If using a blender, start on a low speed and gradually increase to high speed as you add the water, using a plunger attachment the entire time to keep the mixture blending.)
3. Taste and adjust the seasonings as desired. Stored in a covered container in the fridge, the cheese will keep for about 5 days

Vegan Cauliflower Gratin

From Love and Lemons Every Day Cookbook  p 227

Here's a recipe for a 'creamy' cozy main dish casserole.  This time, I prepared this for the shelter, so I doubled the recipe, tripled the cashew sauce (although didn’t use all of it) and doubled the topping, and those proportions seemed good, with all of the following additions.  I added a sweet potato, spinach, mushrooms, and red onion.  Basically, I like color in my food, so I added whatever I had available.    I'll add more onions and black pepper next time to give it a kick, maybe some cayenne in the topping.  The doubled recipe fit in a 13 x 17” casserole. 

It would be reasonable to increase the sauce even for a single recipe, just to make sure it stays moist.  If all of the veggies are added, prepare double the recipe and save what you don’t need. Be sure to cover lightly with foil if the cauliflower is burning in some areas. 

INGREDIENTS: 

1 cauliflower - core and florets separated, per instructions

1-2 medium sweet potatoes (I microwaved it whole for a few minutes, then cut into ~3/4” dice)

Optional - 5 oz spinach, roughly chopped; 1 cup mushrooms sliced; carrots sliced and possibly microwaved a bit; anything else you like

 1/2 cup raw cashews, soaked in 3/4 cups water (include the water w/ cashews for the sauce)

2 Tbsp fresh lemon juice (~2 lemons)

1 yellow onions, thinly sliced (can use red onion too)

1 Tbsp miso paste

3 garlic cloves

1/2 tsp Dijon mustard (can use more)

3 Tbsp EVOO plus more for brushing

1/2 tsp sea salt, plus more to taste

Fresh ground black pepper

TOPPING:

1/4 cup panko bread crumbs

1/4 cup crushed pine nuts or hemp seeds (used hemp seeds)

1/4 tsp sea salt

1/4 cup finely chopped fresh parsley for topping 

DIRECTIONS:

1) Preheat the oven to 400 degrees and brush a 9 x 13 baking dish (or larger if using all the veggies noted below) with olive oil

2) Break the cauliflower florets into small bite-sized pieces and set aside for later use.

3) Roughly chop the cauliflower cores.  Bring a small pot of salted water to a boil and boil the cores (NOT the florets) for 5 minutes or until fork-tender.  (I did this in the microwave for ~3 minutes).  Transfer to a blender with the cashews, water, lemon juice, miso paste, garlic, mustard, 2 Tbsp of the OO, the salt, and several grinds of black pepper.  Blend until creamy.

4) For the topping, in a small bowl, mix together the panko, pine nuts/ hemp seeds, and sea salt.  Set aside.

5) Heat the remaining 1 Tbsp OO in a large skillet over medium heat.  Add the onion and pinches of salt.  Sauté until softened, about 5 minutes.  Stir in the caul florets and half the sauce.  Toss to combine and transfer to the baking dish.

6) Toss in the sweet potato and spinach if using.  Evenly pour the remaining sauce on top and sprinkle with the panko mixture.  Bake for 30 minutes or until the cauliflower is golden brown and tender.  If the topping browns first, cover loosely with aluminum foil.  

7) Top with the parsley and serve.  

Gado-Gado Quinoa Bowl - Fiber Fueled Cookbook

After I heard Dr. Will Bulsiewicz speak at the Lifestyle Medicine conference in November, 2022, I decided to read through his book Fiber Fueled and the related Cookbook.  He is an expert on the microbiome, which is one of the topics in medicine that I find fascinating.  99% of the genes that are in our bodies belong to the bacteria, viruses, fungi and parasites that live within us, mostly in our gut.  Fiber fuels the good ones, which then go on to form short chain fatty acids that are mostly beneficial to our health.  

He also mentions that after lactose and gluten, another big food intolerance is histamine or foods that cause you to form more histamine.  This recipe is good for those restricting histamine.  If you're not, then you can substitute 1/2 cup of peanut butter for other nut butters and 3 Tbsp of rice vinegar for the apple cider vinegar.  

Today, I tried this recipe and really enjoyed it.  It definite gets high marks on the fiber scale.  Dr. B rates the recipes in plant points, and this one gets 9, which is the highest I've seen in his book.  Gado-gado in Indonesian literally means 'mix-mix'.  In this salad, many raw and steamed veggies are mixed in an almond butter dressing.  Each region in Indonesia has its own unique spin on this dish.

INGREDIENTS: 

2 cups small red potatoes, halved or diced, depending on the size

1 cup uncooked quinoa or other short grain (I used bulgur, which worked well)

2 cups washed and trimmed green beans or pea sprouts

1/2 cup almond butter or sunflower seed butter, stirred well (I used almond butter)

2 garlic cloves grated into a paste or 1 tsp dried garlic powder

1 Tbsp grated fresh ginger or 1/4 tsp dried ginger

1/4 tsp crushed red pepper flakes (optional)

3 Tbsp apple cider vinegar

2 Tbsp toasted sesame oil (optional)

1/4 tsp salt

1.5 ups shredded red cabbage

2 carrots grated

1 red bell pepper, seeded and thinly sliced

DIRECTIONS:

1. In a medium pot, place the potatoes and cover with water.  Cover with a tight lid and bring to a boil.  Allow the potatoes to coo for ~15 minutes, or until a potato flakes easily when pierced by a fork.

2. Rinse the grain and add to a saucepan with 2 cups (or the appropriate amount) of water.  Cover with a tight lid and bring to a boil.  Reduce the heat to low and allow to cook covered for 12 minutes, then remove from the heat and let stand for another 3 minutes.  Fluff with a fork and set aside to slightly cool.

3. If using green beans, bring a small pot of water to a boil.  While the water is boiling, make an ice bath in a medium bowl with ice and water to cover.  Add the green beans to the boiling water and cook for 2 minutes, then immediately drain and place in the prepared ice bath for 3 minutes, then drain and set aside.

4. In a small bowl, prepare the sauce by whisking together the almond butter, garlic, ginger, red pepper flakes, if using, vinegar, and sesame oil.  If the nut butter is too thick, heat it in a saucepan over low heat or blend it in the base of a small blender or food processor.  Add hot water, 1 Tbsp at a time up to 5 Tbsp until the sauce has a pourable consistency. 

5. To assemble, divide the quinoa month four bowls.  Top with shredded cabbage, green beans, carrots, cooked potatoes, and bell pepper.  Serve with the nut butter sauce.  

Best Veggie Burger

Best Veggie Burger

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Serves 8

Even meat eaters will love this veggie burger recipe! These grill-able patties are tangy, smoky, and savory, with a hearty texture from walnuts and mushrooms.
https://www.loveandlemons.com/best-veggie-burger-recipe/#wprm-recipe-container-44344
I was drawn to this recipe because they are meant to be grilled, and I had an assignment for my class with Rouxbe to grill something.  I hadn't used my grill in years.  So I was a bit intimidated.  I haven't used it much since I stopped preparing animal products.  First, I had to clean out the grill - leaves and various other things made their way in despite a secure cover.  Then I re-attached the propane tank, which felt a bit light.  Then I tried to light it - no dice!  Changed it with the tank that was on the Covid-friendly outdoor heater, but still no luck. Removed the igniter, changed the battery, but forgot to notice which end went where, so of course my first guess was wrong.  Second try was the charm.  OK - we were in business. 
The burgers did fairly well on the grill.  I might add some aquafaba next time to keep them together.  Perhaps I tried to move them too soon, but the surface was burning, so I couldn't really wait.  The nice thing about non-meat burgers is that you don't have to worry if the inside is 'cooked'.  There's nothing to get anyone ill.  Then I threw on the corn cobs (grilling with the silk is nice, but it's out of season and I could only get pre-shucked cobs.  The corn and the red and yellow peppers charred nicely.  Lots of good photos (10/28/22) - practicing portrait technique for the class.
These ingredients filled my food processor bowl.  Might use the giant size next time. 
Prepare the rice while gathering all the other ingredients.  The short grain brown rice (bulk section at WF) only took about 25 minutes to cook.  Definitely do mise en place to have everything ready to go as needed.  These took quite a bit of time, but is good to save frozen for another day.  
These really can be served to those who prefer meat.  They're quite hearty.  

Ingredients

• 2 tablespoons extra-virgin olive oil, more for drizzling
• 2 shallots, chopped (⅔ cup)
• 16 ounces mushrooms, mix of shiitake + portobello, stemmed and diced
• 2 tablespoons tamari
• 2 tablespoons balsamic vinegar
• 1 tablespoon mirin, or ½ teaspoon maple syrup - I used mirin
• 2 garlic cloves, minced
• ½ teaspoon smoked paprika
• 2 teaspoons sriracha, more if desired
• ½ cup chopped walnuts
• ¼ cup ground flaxseed
• 2 cups cooked short-grain brown rice, freshly cooked so that it’s sticky*
• 1 cup panko bread crumbs, divided
• Vegan Worcestershire sauce, for brushing
• Nonstick cooking spray, for grilling
• Hamburger buns & desired burger fixings
• Sea salt and freshly ground black pepper

Instructions

• Heat the olive oil in a medium skillet over medium heat. Add the shallot and sauté until soft, 1 minute. Add the mushrooms and a generous pinch of salt, and sauté until soft and browned, 6 to 9 minutes, turning down the heat slightly, as needed.
• Stir in the tamari, vinegar, and mirin. Stir, reduce the heat, then add the garlic, smoked paprika, and sriracha. Remove the pan from the heat and let cool slightly.
• In a food processor, combine the sautéed mushrooms, walnuts, flaxseed, brown rice, and ½ cup of the panko. Pulse until just combined. The mixture should hold together when pinched, but it should still have some texture.
• Transfer to a large bowl and fold in the remaining panko.
• Form into 8 patties, place them on a large plate and chill in the fridge for 1 hour.
• If you're grilling the patties, preheat a grill to medium-high heat. Brush the patties with olive oil and spray the grill with cooking spray. Place the patties on the grill and use a spatula to press down lightly. Grill for 7 minutes on the first side, flip, and grill for 6 to 7 minutes on the second side, or until well-charred and cooked through. 
• Alternately, cook the patties on the stove. Heat a cast-iron skillet over medium heat. Coat the bottom of the skillet with oil and cook the patties for 5 to 6 minutes per side, or until well-charred and cooked through.
• Remove from the heat, brush with Worcestershire sauce, and serve with desired fixings.

Notes

The patties can be made in advance and stored in the fridge, on a tray, until ready to grill. They can also be grilled in advance and stored in the fridge for 3 to 4 days - they reheat surprisingly well.

You can also freeze the cooked burgers. Allow them to cool completely after cooking. Transfer them to an airtight container or bag, and freeze them for up to 3 months. Thaw frozen burgers in the microwave, or warm them in a 400° oven for 10-20 minutes, until heated through.

*It’s very very important that your brown rice is freshly made and sticky so that the burgers will be cohesive. (Long grain rice isn't as sticky, so be sure to get short grain rice).