Food

Healthy Vegetarian on a Budget: Bean Burgers

Working at The Food Evolution exposed me to a lot of alternative methods for eating healthy while remaining semi-veg. I’ve found that the food to give me the most for my buck is bean burgers! Beans and legumes are chocked full with all the essentials: protein, fiber, vitamins and disease fighting and preventing compounds. They’re also inexpensive!

Special tip* if you have the time, soaking you beans before cooking reduces the gas that beans are notorious for. Soak time depends on the bean, usually 6 hours-overnight.

I did a little research in creating one using what was in my pantry and fridge. I had some red lentils, garbanzo beans (chick peas), coconut flour, eggs and all my spices (that I’m obsessed with).

Google can be quite a hit or miss, but I found a great recipe that I tweaked a bit to incorporate the ingredients I had on hand. Veggie and the Beast has tons of great recipes and mouth-watering pictures to go along with it.

Here is my rendition of their recipe for Red Lentil Garbanzo Bean Burgers:

photo (31)

Ingredients:
1 Can Chickpeas
1 Cup Red Lentils
1/4 of an Onion, diced (not the biggest onion fan so I just used a little for added flavor and veggies)
1 teaspoon jalapeno, diced
1 Tablespoon Cumin
1 Tablespoon Fresh Parsley
1 teaspoon Sea Salt
1/4 teaspoon Black Pepper
1 Tablespoon Mustard
1/4 Cup Coconut Flour
1 Egg
Coconut Oil for coating or frying

Directions:

Preheat oven to 350 degrees. Pick through the lentils, remove discolored ones and rocks. Rinse well and add lentils to 2 1/2 cups of water. Bring to a boil then reduce to a simmer, cover and let cook for about 20 minutes until they soften and soak up most (if not all) water.

Add chickpeas, onion, jalapeno spices, mustard, coconut flour, and egg to food processor. Blend to desired consistency, some chunks are okay! Transfer mixture to a bowl and add lentils, mixing to combine. Set in refrigerator for 30 minutes (I’m impatient and did not follow this completely, but I do suggest it).

photo (32)

Form burgers into patties and lay onto foil or parchment covered baking sheet. Drizzle with     melted coconut oil. Bake for 12 minutes, flip, add more oil and then bake another 10-12 minutes until firm and golden. * You can also fry the burgers in coconut or olive oil in pan yet baking is the healthier option.

I made a nice kale, avocado pesto to go on top with just a handful of kale, half an avocado and some olive oil. Salt and Pepper as needed.

What are you favorite bean or veggie burgers??

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