Month: February 2024

This recipe & photo from Hell Yes It’s Vegan website

INGREDIENTS
Oil-Free Black Bean Burger Patties
1 ¼ cup rolled oats
2 cans black beans, (drained & rinsed)
1 red onion
2 Tbsp lime juice
2 Tbsp BBQ sauce
2 Tbsp vegan worcestershire
1 Tbsp dijon mustard, *
1 ½ tsp chili powder
½ tsp sea salt

The Rest of the Burger (if you want to make it like the picture)
1 red onion, (sliced)
1 red bell pepper, (sliced)
6 pretzel buns
6 slices vegan cheese, (not necessary, omit)
6 Tbsp vegan mayo, (use homemade, or omit)
6 Tbsp BBQ sauce

INSTRUCTIONS
To make the burgers
Add oats to food processor and pulse to combine until coarsely ground. Add to large bowl. Repeat process for onion and black beans. You will likely have to scrape the sides of the bowl for the beans a few times. Feel free to leave some larger pieces where you can still see the skin.

Add the rest of the ingredients for the burger patties into the bowl and stir with a silicone spatula until combined.

The mixture should stick to your hands a little bit when you form the patties, but for the most part, you should be able to form a patty that will hold its shape. If this doesn’t appear to be the case, return the mix to the bowl and either add more pulsed oats 2 Tbsp at a time or let the mixture sit for 20-30 minutes to dry out. Try again until you reach the right consistency.

If you are making the burger like the picture, jump down to the 2nd part of the recipe. If not, continue here. Add two patties to a non-stick skillet over medium-low heat. Let cook for about 5 minutes before flipping. If the patties are cooked, they should release from the pan easily. If they don’t, give them a few more minutes to brown. Repeat the process on the other side and then again for the rest of the patties.

Serve the patties however you’d like. The patty mix keeps well in the refrigerator for about a week so you can prep it ahead of time and make them as needed. If the patty mix is cold, it helps to put a lid on the skillet as you cook it to ensure the middle gets warm.

https://hellyesitsvegan.com/recipes/oil-free-black-bean-burger-patties/

Suggestions:

* replace egg w/ mung egg or flax egg

* replace oil for frying w/ one of these items SAUTÉING W/O OIL

* replace “olive oil to taste” w/ aqua faba (garbanzo bean liquid)


INGREDIANTS:

Cabbage – 1 kg
Onion – 1 pc. (200 gr.)
Carrot – 1 pc. (230 gr.)
*Eggs – 6 pcs.
Oregano – 1 tsp.
Flour – 1 tbsp. (if necessary)
Dill – a small bunch
Salt to taste
*Vegetable oil for frying

For sauce:
Walnuts (ground) – 2 tbsp.
Garlic – 2 cloves
Apple cider vinegar – 1 tsp.
Coriander (ground) – 1 tsp.
Turmeric – 1/2 tsp
Sugar – 2 tsp. or to taste
Water – 80 ml (5 tablespoons)
Salt to taste
*Olive oil to taste

• 1 Tbsp flaxseed meal (ground raw flaxseed)
• 2 1/2 Tbsp water
• Combine & let it sit for 5 minutes

For additional flavor try sautéing in:

• Soy sauce (Tamari)
• Vegetable broth
•  Red or white wine (alcoholic or nonalcoholic)
•  Sherry  (alcoholic or nonalcoholic)
•  Rice vinegar or balsamic vinegar
•  Tomato juice
•  Lemon or lime juice
•  Mexican salsa
•  Worcestershire sauce
• For even more taste, add herbs and spices, such as ginger root, dry mustard, and garlic.

https://www.drmcdougall.com/education/information/cooking-without-oil/