Plant-Strong Burgers

engine2diet.com

Katherine Irvine Santangelo

subheading: Pick your base (you will need 2 cups COOKED):

Black beans

White beans

Kidney beans

Chickpeas

Lentils (any color)

Split peas

(Really any kind of bean you find would probably work here - use your imagination!).

subheading: Pick your starch (you will need 1 cup):

Dry whole wheat bread crumbs or whole grain gluten free bread crumbs

Uncooked rolled or old fashioned oats

Quinoa, cooked

Millet, cooked

Amaranth, cooked

Buckwheat, cooked

subheading: Pick your vegetable (or a few vegetables):

Dice them! If you pick two vegetables, you’ll want to decrease the amount you use by about half. For example, if you use carrots AND celery, use 1 rib of celery and 1 carrot stick. For three vegetables, you’ll want to use about ⅓, etcetera, etcetera.

Celery, about 2 ribs

Carrot, about 2 sticks

Onion, about 1 small onion

Mushrooms, about 1 cup

Jalapeño, 1 or 2 fresh depending on how spicy you like your food

subheading: Choose your spices:

Go to town with spices. Our general rule is to evenly coat whatever we are making with spices or herbs, or if using dried herbs/spices, start with ¼ teaspoon and go from there. Taste as you go to get a combination that works for you. This list is not even close to comprehensive, but remember – get creative! Italian burgers? Mexican burgers? Jamaican-jerk burgers? Whatever you can dream up! Go to town with spices. Our general rule is to evenly coat whatever we are making with spices or herbs, or if using dried herbs/spices, start with ¼ teaspoon and go from there. Taste as you go to get a combination that works for you. This list is not even close to comprehensive, but remember - get creative! Italian burgers? Mexican burgers? Jamaican-jerk burgers? Whatever you can dream up!

Garlic

Basil

Oregano

Cayenne

Thyme

Cumin

Rosemary

Nutritional yeast (which will give your burgers are more cheese-like flavor)

Black pepper

Curry powder (works well with chickpea burgers)

Turmeric (a little goes a long way - a few dashes will do, and also works well with chickpea burgers)

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