Happy New Year! As we all approach the new year with our undaunted resolutions of health and better nutrition and all the other things we commit to in January, I took a different approach and resolved to maintain a weekly posting schedule–quite a challenge if you’ve seen my record. Anyway, the new year always brings a renewed dedication to healthy nutrition after spending two weeks gorging on everything sugary and processed during the holidays. I personally channeled this energy toward a huge purchase at Thrive Market! I totally love Thrive because you get to shop for really interesting, wholesome ingredients for way cheaper than at certain other WHOLEsome Foods stores, AND you get the thrill of opening a big package when it arrives!
I’ve got a bunch of fun ingredients and tons to inspiration from this most recent shopping binge, but what I was most excited to try out were all the grains and legumes I bought. I got organic barley, organic lentils, and organic sprouted quinoa. I immediately thought about making a great veggie burger with it, and my chef roommate got really excited. He suggested I do some research on Brooks Headley, a NY chef who now specializes in veggie burgers. This guy knows his veggie burger stuff for sure, though his goal was to make a delicious, vegetarian alternative, not necessarily a nutrient-rich option. I vowed to achieve both. This burger is vegan and absolutely packed with vegetables. It’s also baked, not fried. However, it still has a crunchy exterior and juicy interior that mimics a meat burger. It also has a ton of texture and flavor and is really simple to make! Once baked, they can be frozen and stored to grab for an easy meal anytime. I like to reheat them in the toaster because they retain that great crunch, but microwave works too! Hope you try these and add them to your New Years nutritional arsenal!
You’ll Need:
1 c. dry organic pearled barley, cooked according to directions
1/2 c. dry organic green lentils, cooked according to directions
1/2 c. dry organic sprouted quinoa, cooked according to directions
1/4 c. flax seed meal or ground flax seeds
1/4 c. water
1 green bell pepper
1 red bell pepper
1 medium onion
6 large cloves garlic
1 large carrot, peeled
drizzle olive oil
2 tsp. kosher salt
12-15 cremini mushrooms
1 c. chopped frozen kale
3 T. chopped flat leaf parsley
zest of 1/2 lemon
1 tsp freshly cracked pepper
1/4 c. garbanzo flour
To prepare:
Keep in mind, that this is kind of a kitchen sink recipe, so if you don’t dig these veggies, swap them out for what you like! I would recommend keeping the mushrooms, though, as they add a great meaty flavor! Ok, back to the method:
- Preheat oven to 450 degrees Fahrenheit.
- Combine flax seeds with water and set aside.
- Prepare grains and legumes according to package directions.
- In a food processor or by hand (but I did mine by hand and I don’t recommend it) finely mince onions. Add onions to a large saute pan with a little olive oil over medium heat. Now mince green and red peppers. Add to saute pan. Continue chopping and adding carrots, garlic, kale and mushrooms to saute pan one at a time. The size should be small, but still have some texture. Add 1 tsp salt to veggies. Once the vegetables are soft and most of the moisture is evaporated, pour vegetables into a large mixing bowl.
- Combine all the grains and legumes into the same bowl. Add the remaining teaspoon of salt, pepper, lemon zest, parsley, and flax seeds. Stir to combine, preferably with your hands.
- Take half of mixture and put it in food processor. Pulse until a rough paste forms. Add back to grains and vegetables. Add garbanzo flour. Incorporate.
- Spray a sheet pan with nonstick spray. Use your hands, an ice cream scoop, or a spoon to create equal sized patties and place on sheet pan. Bake in 450 degree oven for 10 minutes, then spray the tops of the patties with nonstick spray, flip them over, and bake for another 10 minutes. And VOILA! Fresh, delicious veggie burgers you can eat on bread, in a salad, or in a lettuce wrap!
Veggie Burgers over spinach and arugula salad with tomatoes and balsamic vinaigrette
RUNNING TO THE TABLE 