Rocking Mini Bean Burgers!
For the Vegan oriented individual, this recipe is the best! The sizzling romaine lettuce is the base for the mini bean burgers, they are seared in the pan until they are crispy. I have never tasted crispy romaine lettuce, but it added flavor to the burgers. 💡
You can also grill the vegetables, but make sure that you lightly oil the grates.
Calories, 720, fat 40 grams, carbohydrates, 70 grams and 21 grams of protein. Given my gastric issues, I experienced no bloating after this meal and it took 30 minutes from start to finish to prepare. Most of the recipes I’ve been sharing are vegetarian and/or vegan, but meat can easily be complemented with each dish for added protein. You will need a food processor and a large nonstick skillet to prepare this recipe. The directions are quite easy to follow and even easier if you have all of your ingredients and vegetables laid out beforehand.
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- 1 can cannellini beans
- Fresh oregano
- 1 clove garlic
- 1 1/2 teaspoons of cumin
- 2 teaspoons Aleppo pepper flakes (this is spicy)
- 1 tablespoon Worcestershire powder
- 1 tablespoon flaxseed meal (I usually buy in bulk since I use this ingredient in a lot of my recipes)
- 1/4 garbanzo bean flour (I like Bob’s brand, it’s high quality)
- 1 zucchini
- 1 romaine heart
- 1 fresh lemon
- 1/4 Follow Your Heart Vegenaise® (Vegan mayonnaise and heart healthy)
- 3 ounces of roasted peppers (my favorite)
I find buying larger quantities than needed saves money. I also grow my own spices because I like the freshness. Make sure that you pull the leaves off the spice plants to avoid bruising the leaves before cooking. Let’s get cooking 😛
Step 1: Blend the burger mix by draining and rinsing the cannellini beans. Pick off the fresh oregano leaves and place to the side. Add the garlic and half of the oregano leaves to your food processor and pulse on chop. Next, add the rinsed cannellini beans, cumin, the Aleppo pepper flakes (remember, spicy), Worcestershire powder, flaxseed meal, garbanzo bean flour and 1/4 teaspoon of salt. Pulse and mix until all ingredients are combined. (Note: The ingredients should stick together, if not, pulse longer). From the bean mixture form into 4 patties. Place on a plate and refrigerate.
Step 2: Cut the zucchini into planks. If the zucchini you have is longer than 3 or 4 inches, cut in half and then cut into planks. Take the romaine heart and cut lengthwise.
Step 3: Next, make the dressing which is yummy! With the remaining oregano leaves, roughly chop. In a small bowl combine the chopped oregano, 1 tablespoon of juice from fresh lemon and the Vegenaise. Add a pinch of salt and stir the lemon oregano dressing until combined well.
Step 4: Time to Char the vegetables. In a large nonstick skillet over medium heat add 1 tablespoon of olive oil. When the pan is hot, add the zucchini and cook until it is tender. Make sure you turn the zucchini on each side until slightly browned. Transfer to a plate and sprinkle with a little salt.
Add the romaine to the skillet with the cut side down. Cook by pressing on the romaine until it is charred and crispy tender. About 2 to 4 minutes should do it. Transfer to a plate and season with salt and pepper. (I built my plate as I went along by adding the romaine first and then roughly chopped the zucchini and set it on top.)
Step 5: With the same skillet add 1 tablespoon of olive oil. Once the pan is hot enough, remove the burgers from the refrigerator and add them to the pan, cooking them until they are crisp and heated through. It took about 5 to 6 minutes for my burgers to heat through. Take half of the fresh lemon that is left and place it in the pan cut side down with the burgers and sear the lemon until it is caramelized.
Step 6: Add to the romaine and zucchini the mini bean burgers and then top with the roasted peppers. Drizzle the lemon oregano dressing over each plate. Cut in half the charred lemon and place on each plate. (Squeeze the lemon over each plate for a perfect blend of all of the ingredients).
Eating healthy is a lifestyle and a choice. I don’t believe in diets which can harm you physically and mentally when you’ve the weight and return to your normal eating habits. Our bodies use food as fuel to help us maintain homeostasis. Since my body doesn’t process raw foods quickly, I have to make sure that my vegetables are cooked, and meat is out of the question unless it’s fish which is easily digestable. Each recipe that I have tried and posted has not only given me more energy, but has stopped the excessive bloating I have experienced for many years.