Bean Burgers

Top: Baked.  Bottom: Fried

I started making my own bean burgers years ago because of my desire to stay away from all processed foods. This recipe is a mere guideline and can be altered as desired.


Ingredients: (I use this term rather loosely)

2 cans of your favorite beans, drained & rinsed
1/2 an onion
2-3 cloves of garlic (optional)
1 bell pepper, any color (red will be sweeter)
Parsley, cilantro, salt, pepper, spices
Olive oil
Flour

Start out  by sautéing, in a couple of tablespoons of olive oil, half of a diced red onion, one large bell pepper (any color will do), a few cloves of minced garlic and a small handful of fresh parsley. Cook for medium heat until the veggies are softened.

Black Beans

 Use two cans of your favorite beans such as black beans and start out by draining and rinsing them. Place them in a food processor and pulse or mash with a fork until beans are broken up. Process the cooked veggies as well.

Processed beans

Processed veggies.

Mix the two together and add a little flour (about 1/4 cup) to help the patties hold together. Let your imagination run wild and add spices such as cumin and coriander for a Mexican flavor, or curry spices for an Indian version. Use garbanzo (chickpea) flour to make them gluten free. 

Place patties on parchment paper and bake in a 375 degree oven for about 30 minutes. Use a spatula to carefully flip the burgers after 15 minutes. They should brown slightly and hold their shape when done.

The burgers can be fried as well. I suggest, that if you are going to fry them, that you make a small test patty to see if it holds together in the oil. If it starts to fall apart, add more flour to the mixture and test again. Quite frankly, I think they taste better baked and it was less of a mess. This recipe makes about eight large burgers. Store in the fridge in a sealed container or wrap separately and freeze for later use.

Baked Beans

You will not find any ham hock in this vegan version of baked beans. What you will find is a rich bold flavor partly due to the molasses in the recipe. Serve with my vegan corn bread.

Vegan Slow Cooker Baked Beans

Ingredients:

1 lb. dried beans (I used Great Northern)

1 large onion, diced fine 

1 cup water

1 6 oz. can tomato paste

1/4 cup maple syrup

1/4 cup molasses

4 Tbsp. brown sugar

1 Tbsp. vinegar

1 tsp. vegan Worcestershire sauce 

1 1/2 Tbsp. kosher salt

1 tsp. ground mustard

1/4 tsp. pepper

1/8 tsp. cinnamon

1/8 tsp. nutmeg

Method

The night before, pick through the beans to remove any stones, then place in a bowl and cover with enough water to cover the beans by two inches. Soak overnight.

In the morning, mix together all ingredients except the beans, and onion  in a large bowl.

In the bottom of minimum 4-quart slow cooker, layer the diced onion, then add the beans.

Pour the liquid mixture over the beans, then add up to an additional 3 cups of water until the tops of the beans are just submerged.

Cook the beans on high for 6-8 hours, or on low for 8-10 hours. I left mine in the pot on low for around 12 hours. 

New Years Resolution #1

On the eve of the new year, it is once again time for me to think about my resolutions. They usually revolve around diet and exercise, but this year I feel that they will involve fine tuning of the habits I have adopted.

Resolution # 1 : Eat more whole foods!

This should not be too difficult since I already enjoy fruits, vegetables and beans. Today I've made a bean and corn salad that can be eaten cold with chips or warmed up over rice

The recipe can be altered depending on what is in the cupboard or your taste preference in legumes.

2 cans of beans drained

1 can of corn drained

1/2 a red onion chopped

5-6 scallions chopped

A large handful of fresh cilantro chopped

The juice of one or two limes

A dash of hot sauce such as Cholula

A few tablespoons of EVOO

A few tablespoons of red wine vinegar

Salt to taste

Bean Chili

It might be 18 degrees outside, but in my kitchen things are heating up with this vegan bean chili.

This is a very easy dish to throw together, and it is as hearty and satisfying as it's beefy cousin. But without all the fat and grease, ewwww!

In a large pot, saute half a large diced onion and one chopped clove of elephant garlic in a few teaspoons of mongolian fire oil (or any spicy oil) until soft. Add one large can of diced tomatoes which have been blended smooth or use the canned petite diced tomatoes. Add a handful of finely chopped fresh cilantro. Season with salt, cayenne pepper, crushed red pepper flakes, celery salt, and paprika. Drain and rinse two cans of beans and add to the pot. Cook for 15 - 20 minutes to blend flavors. Done! Serve on rice or with chips.

The seasoning is totally up to you. I prefer to use my own mix of spices in lieu of using chili powder, because there is something in chili powder that I am allergic to, but I am not sure exactly what it is.

Spicy Three Bean Salad, OLE!

Spicy Three Bean Salad

3 cans of beans drained and rinsed. Any kind: black, kidney, pinto, chick peas...or two cans beans and one of corn

1/2 a medium red onion, diced

5-6 scallions, chopped

A handful of fresh cilantro, chopped

1/4 cup of EVOO (extra virgen olive oil)

1/8 cup of red wine vinegar

The juice of one lime

Salt & pepper to taste

As many drops of tabasco or cholula hot sauce as you wish.

This is a staple in my house that I usually make once a week. It can be eaten cold as a snack with chips or as a main dish warmed up on rice. I vary the beans, depending on what I have in my pantry and sometimes I use corn. Please note the amounts of oil and vinegar are approximate. I have to admit that unless I am baking I don't really pay too much attention to exact measurements.

Pink Beans

Since October is Breast Cancer awareness month, I decided to make pink beans in my crock pot.

After soaking beans according to the directions on the bag, I placed them in my crock pot with one 28 oz can of diced tomatoes & one 32 oz box of vegetable stock.

In a separate pan I sauteed onions, green peppers, and garlic in EVOO until soft. Then added the this mixture to the crock pot and seasoned all with salt, pepper, & a dash of bay seasoning.

The beans were cooked on high for about 8 hours!

Where have you BEAN all my life?

Nothing says fall to me more than a hearty soup or stew made in the crock pot!

This is a bean & barley vegetable soup made with a 16 oz bag of Trader Joe's "17 Bean & Barley Mix."

Soak the beans over night or quick soak according to the directions on the bag. Rinse the beans thoroughly and set aside. Meanwhile, saute a diced mix of celery (3-4 stalks), carrots (a cup), and onion (about half a large, red or white) in a little EVOO. Add salt, pepper, and dried Italian seasoning. Add a large chopped clove of garlic and cook until the vegetables start to soften up.

In a large crock pot, pour a 32 oz container of your favorite stock (I used vegetable) and a 28 oz can of diced tomatoes. Add the rinsed beans and cooked veggies. I also added one raw sliced zucchini squash. Add a couple of bay leaves for flavoring which you will pick out at the end. Do not eat the bay leaves!

Cook on high for at least 6 hours or low for 10 hours. Check the doneness of your beans! When the beans are done cooked pasta can be added to your soup, if desired.

Serve with crusty bread!