There are many reasons to include more plant-based meals into your weekly menu. The Adventist Health Studies found that vegetarians have approximately half the risk of developing diabetes as non-vegetarians. Numerous studies have also shown vegetarians to have lower rates of heart disease, high blood pressure, diabetes, and obesity.
Reducing or even eliminating meat is a personal choice and may not be right for everyone. However, including more plant-based proteins such as beans, legumes and whole grains is a great way to get more fiber, vitamins and minerals into your diet.
We love this Protein Powerhouse Veggie Burger because it’s hearty and delicious enough for vegetarians and carnivores!
PROTEIN POWERHOUSE VEGGIE BURGERSIngredients:
- 2 15-ounce cans black beans, rinsed and drained
- 1 cup beluga lentils, picked through and rinse
- 1 cup cooked quinoa
- ½ cup oats, processed into flour (gluten-free if desired)
- ½ cup warm water mixed with 3 tablespoons ground flax
- 2-3 cloves of garlic
- ½ of a red onion, chopped
- 1 red pepper, finely chopped
- 1 tablespoon ground cumin
- ½ teaspoon cayenne
- 1 teaspoon Sriracha (or other hot sauce)
- 1 teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- ½ cup walnuts, chopped
- 10 ounce jar roasted red peppers, drained
- ½ cup Greek yogurt
- ¼ cup sour cream
- ¼ teaspoon cayenne
- ½ teaspoon kosher salt
- 1 tablespoon olive oil
- Preheat the oven to 375.
- Bring 4 cups of water to a boil. Do not add any salt.
- Add the beluga lentils to the boiling water, let cook for 5 minutes, and then simmer for 10-15 minutes. When the lentils are tender, drain the excess water and rinse the lentils until the water runs clear. Set aside.
- Combine the ground flax with the warm water and let sit for 10 minutes.
- Puree the lentils with 1 can of the black beans. Pour into a large bowl with the remaining black beans, quinoa, oat flour, garlic, red onion, red pepper, walnuts, flax egg, and spices.
- Taste the mixture and adjust the spices to your liking.
- Refrigerate the mixture for 1 hour. This isn’t necessary, but will make your life a lot easier as you form the patties.
- To form the patties, grab a handful of the patty mixture and form it into a ball. It will be a bit sticky, but don’t fret. Drop onto a parchment-lined sheet, and press down lightly with your fingers to flatten. Repeat with remaining mixture, to form a total of 11 patties. Bake for 12 minutes on one side, flip carefully with a spatula, and bake on the other side for another 12 minutes.
- Optional – pan fry each patty in a bit of oil to crispen the outside of the burger. I haven’t tried this yet, because they’re pretty great the way they are.
- While the patties are baking, combine the red peppers, sour cream, Greek yogurt, salt, and cayenne in a food processor. Pulse until smooth, then pour in the oil with the processor running. Set aside until the burgers are ready.
*Omit roasted red pepper sauce for vegan option.
Image and recipe: Veggie and the Beast