A Black Bean Burger You Would Marry

Posted by Nichole Leigh

Black bean burger with homemade fries

That's right folks. You heard me. If you were a delicious food item, you would find this black bean burger, marry it, and have delicious, savory children. This hearty, satisfying creation is worlds away from the anemic, processed, frozen veggie burgers at the supermarket. 


This burger puts Boca Burgers to shame. It is a vegan masterpiece and will absolutely become a regular part of your diet. I dare you not fall in love. I dare you. 

A Black Bean Burger You Would Marry

This recipe is adaptive from an inspiring post on Eat, Live, Run. Check out the original recipe here, along with the author's fabulous photos. They do more justice to the burger than do mine. Serve this delight with avocado, greens, tomatoes or whatever floats your boat! It is tremendously flexible. The patties don't freeze quite as well as you might expect. However, they're great as leftovers. Recipe makes 6-7 patties.

Ingredients 3 cups black beans (roughly 2, 14oz. cans) 1 tablespoon ground flaxseed meal, plus 1 tablespoon warm water 1 jalapeno pepper, chopped 2 cloves garlic, chopped 2 tablespoons tomato sauce  1 tablespoon soy sauce 1/2 cup finely ground breadcrumbs 2 teaspoon cumin 1 teaspoon salt 1/2 cup frozen corn, defrosted vegetable oil for frying the patties Directions 1. Combine the ground flax seed meal with the warm water and set aside. 2. Combine the jalapeno pepper and garlic in a food process. Pulse a couple of times to  mince finely (do not puree). 3. Add one and half cups of beans to the food processor, and pulse again to combine. The  texture should be chunky, not smooth. 4. Transfer the mixture to a large bowl and add the tomato sauce, soy sauce, bread crumbs,  cumin, salt, corn, flax seed mixture, and the rest of the beans. 5. Form the mixture into six patties and set aside. 6. Heat the oil in a skillet on a medium high heat. Add the black bean burgers and cook until  crispy, about 7 minutes each side. 7. Serve burgers with you favorite burger toppings!

Bento Baby: My First American Bento

I have a new obsession! While perusing cookbooks on Amazon, I stumbled across a book entitled Just Bento, by Makiko Ihto and the associated blogs: Just Bento and Just Hungry. I am a sucker for cover art, and this cookbook mesmerized me: cute, color-coordinated, and veggieful! So, of course, I bought it immediately.

The purchase is indicative of more than just my impulsive spending habits, however. A quick glance at the product description and Ihto's blogs reminded me of a few important things:

1. I have a stash of under-utilized Japanese ingredients residing in my pantry,
2. I have terrible lunch-packing habits ,
3. It would be fun to make nutritional lunches every day, and
4. Veggie Horizons is seriously lacking in lunch recipes (probably because of #2)

So, I've decided to jump on the bento bandwagon and make it happen!

But First, What is Bento?

According to Ihto, bento is simply a meal served in a box. There is a long and storied tradition of bento in Japan, but I think that I should let the experts tell you about the history and philosophy of bento-making, rather than trying to appropriate a tradition that I may not fully understand. 

So, with a nod to my cultural limitations, it seems that most anything can be a bento box, or go inside of a bento box. Personally, bento-making appeals to me because the process places an emphasis on utilizing a variety of textures, colors, and techniques to make a highly nutritious and attractive lunch. The concept of constructing a satisfying meal while incorporating many different vegetables is enticing to me, since I rarely eat an honest lunch as it is. Furthermore, one has to fit all of one's lunch into a relatively small container (See this article to help you determine what size of bento box is right for you), helping to control portion size. What could be healthier (physically and psychologically) than a vegetable-based lunch that's compact enough to fit comfortably into your purse? Nothing.

Photo courtesy of: A Basic Bento in 20 Minutes - JustBento.Com

Besides, making bento looks so darn fun!

Note: Ihto discusses at length something called "Charaben" or "Cute Bento," which are elaborately decorative bentos made by competitive Moms and Bento Artists. Though I am certainly in love with such culinary craftiness, I highly doubt that I will have time to make anything like this before work in the morning.

My First Bento

Well, here it is! I know it's not as cute or exciting as the bento on Just Bento. Also, the components are not Japanese at all. However, I think this bento box respects the principles of bento-making pretty well. My first attempt features three kinds of vegetables, a serving of whole grain, and a serving of protein, though it omits the cornerstone of the Japanese Bento (rice).

The two teir bento box I got on Amazon.com for $7.00!!!

A very American but delicious bento combination!

Contents:

1/2 Cup Chopped Baby Carrots

2 Tablespoons Smuckers All-Natural Peanut Butter

1 Whole Wheat English Muffin (click for recipe)

1/2 Cup Raw Cauliflower

1/2 Cup Sautéed Swiss Chard with Garlic

Though I suspect that getting into the habit of bento-making might be easier if I start off by using ingredients and combinations with which I'm already familiar, I'm hoping to make Japanese Rice Balls (onigiri) sometime this week, and then try out an authentic Japanese bento combination!

Vegetarians Get Sick Too (And Eat Tomato Soup)

Vegetarians get sick too, and chicken soup is not on the menu.

So, as cold and flu season approaches, it's time to create a vegetable-based "get well" soup plan. Buying, preparing, and eating vegetarian soup can be as simple or as complicated as you like. Here are some ideas for creating vegetable-based soup back-up plans, long term solutions, and quick fixes.

The Back-Up Plan: Prepared Vegetable Soups and Soup Stocks
If you're so sick that it would take Herculean effort to crawl out of bed and slice a vegetable, then you might need to heat up some nice, prepared soup. Most grocery stores stock a large variety of vegetable-based canned soups and pre-made vegetable stock.

However, there are some things for which you might want to keep an eye out. Many "vegetable" soups are made with meat broth, or contain other unsavory ingredients like high fructose corn syrup, hydrogenated oils, and other odd preservatives.

There are some wholesome brands you can count on, and most of them are found at stores that carry other natural and organic foods. For example, Trader Joe's (which provides complete Vegan and Vegetarian Product Lists) carries 13 types of Vegetarian soups and broths. Other brands include Organic Imagine Soups, and Wolfgang Puck Organic Tortilla Soup.

Fruits and vegetables lose a lot of their nutritive value in the canning/boxing process, but they can certainly sooth frazzled nerves in an emergency.

The Long-Term Solution: Making Your Own Vegetable Stock
If you have an open Sunday afternoon, I highly reccomend preparing some vegetable stock and freezing it in convenient portions. I don't want to get your hopes up, but this is possibly one of the most delicious vegetable stocks out there. The roasted vegetables give it a rich and delicious flavor.

Roasted Vegetable Stock

Ingredients

• 12 ounces shittake or cremini mushrooms, Chopped
• 2 Large Onions, Chopped
• 2 Cups Carrots, Chopped
• 1 Cup Parsnips, Chopped
• 4 Cloves Garlic, Chopped
• 1 Red or Orange Bell Pepper, Chopped
• 2 Large Tomatoes, Chopped
• 3 Fresh Sprigs Thyme
• 3 Fresh Bay Leaves
• 1/2 Cup Dry Wine (Red or White)
• 3 Quarts Purified Water
• 1 Teaspoon Salt

Directions:

1. Pre-heat the oven to 425°F. Cover a large baking sheet with aluminum foil.
2. Toss the chopped vegetables and thyme in the olive oil. Spread the vegetables out on the baking sheet in an even layer. Place in the oven, uncovered, and allow to roast for 35-45 minutes, or until the vegetables turn a golden brown.
3. Remove the vegetables from the oven, and transfer into a 4-qt saucepan. Add the bay leaves, wine, water and salt. Bring to a boil, cover, then lower the heat and allow to simmer for 45-60 minutes, stirring occasionally.
4. Strain the stock through a fine mesh seive. Press the vegetables to get out as much liquid as possible.
5. Cool completely, then divide the stock up into the portions of your choosing. Store in airtight containers. Stock can be frozen for up to 1 month, and kept in the refrigerator for up to 1 week. Use for soups and sauces.

The Quick Fix: Nichole's Quick Tomato Soup

So, here's the secret about vegetable based soups: you don't necessarily need to use stock or broth to make a delicious soup. You need delicious vegetables. Sure, stock is great when you have it, but don't despair if you're out and too sick or time strapped to make some. The following is my go-to recipe for feeding sick family and friends. It is garunteed to make them feel better in no time.

Quick Tomato Soup

Ingredients:

• 1 TBS Olive Oil
• 1 Large Onion, chopped
• 2 Shalots, diced
• 3 Cloves Garlic, diced
• 3 Large Celery Stalks, Chopped
• 3 Medium Tomatos, Chopped
• 1 6oz. Can Tomato Paste
• 1 28oz Can Diced Tomatoes
• 20oz. Purified Water or Roasted Vegetable Stock
• Salt and Pepper

Directions:

• Heat the olive oil on medium in a large pot. Add the onions, garlic, shallots, and celery. Allow to cook for 8-10 minutes, or until the onions become transluscent.
• Add the chopped tomatoes and continue to cook for another 5 minutes.
  

  

  
  
• Add the tomato paste and toss to coat the vegetables. Cook for 5-7 minutes, allowing the tomato paste to carmelize on the vegetables.
• Add the diced tomatoes, water (I usually just fill the tomato can part way with water and pour it in the pot) and salt and pepper to taste. Bring the soup to a boil.
  

  

  
  
• Turn down the heat and allow to simmer for 20-30 minutes, stirring occasionally
• Transfer soup to a blender, and blend until smooth. Return to the pan, and heat for another 5 minutes.
• Serve warm with croutons or bread crust.



Do I Have to Call Myself a Pescetarian?

Hi all!

So tonight is a very good night. I have a new, wonderful job, a new, fabulous dog, and Glee premiers tonight. Okay, nerdy. But I love me some Glee!

I wanted to make a yummy, yet healthy, and simple meal. When I was at the grocery store today, I realized I have been hankering for a good tuna salad sandwich.

My new boss has informed me that, because I am a vegetarian who eats fish, I am actually a pescetarian. Which I think sounds too funny to be a serious lifestyle choice. So I think I'll continue to say that I am a vegetarian that eats fish.

But, back to my dinner. I wanted a tuna melt, but I REALLY didn't want something complicated or uber fattening. After a quick Google search (how did we live without the Internet?) I found this recipe on Good Housekeeping's website:

Healthy Tuna Salad

2 can(s) (5 ounces each) chunk light tuna in water, drained

2 medium stalks celery, chopped

1 medium carrot, shredded, about 1/2 cup

1/2 medium (4- to 6-ounce) red pepper, chopped

1/4 cup(s) light mayonnaise

3 tablespoon(s) nonfat plain yogurt

1 tablespoon(s) fresh lemon juice

Pepper

Even this was a bit too much for me. I like a basic tuna salad. So I nixed the red pepper and carrots and added some chopped onion. And...WOW! Even better than the high in saturated fat and calories tuna salad you get at restaurants. The lemon juice really adds a lot of flavor and the yogurt gives it a delicious freshness. I used Lucerne non-fat plain yogurt and it was lovely.

But I didn't just want tuna salad. I wanted a full on, delicious, steamy tuna melt. So I used a 100 calorie whole wheat, flat bun and a slice of lucerne pepper jack cheese. I left the sandwich open-faced and baked it on 350 for 5-7 minutes (until the cheese slice was melted). Then I added some tomato and paired it with a Peroni. Can you say...YUM!

So if you're a fish eater, I definitely recommend this recipe. It's fast, easy, and super delicious after a long day of playing at the dog park!

Bounder thinks socializing is exhausting.

Ode to Oggi's

I love California. Great Mexican food, palm trees, ocean, fabulous weather. But I love pizza. And I'm from the East Coast. If you've ever been to California, you know that the Golden State is NOT known for good pizza.

In fact, California pizza is almost always disappointing. I go in with high expectations and am consistently let down. So I have made it my mission to find fabulous pizza on the west coast.

And about a month ago, I found my current favorite pizza place, Oggi's Pizza and Brewing Company.

Oggi's (pronounced O-gee's) is a chain of pizza places in San Diego and Arizona. My favorite location is in Encinitas on Encinitas Blvd.

What I love about Oggi's:

• The crust--I've tried both regular and thin and the crust is well made, not salty, and tasted like the East Coast pizza I dream about.
• The sauce--Tomato sauce or garlic and olive oil. Either way, you can't go wrong. Well spiced and proportioned correctly.
• The options--Oggi's offers a multitude of toppings and, most importantly, cheeses.

What I order: Regular crust, no mozarella, gouda, green peppers, red onions, and fresh basil. I can't get sick of this pizza.

Recently, I tried the thin crust with garlic and olive oil sauce, parmesan and mozarella, basil, tomatoes, and green peppers. Totally delicious, especially when dipped in my homemade marinara.

photo courtesy discoversd.com

Oggi's is also a brewery, which makes it top on my list. Amazing beers always served in frosty glasses makes for a great experience. I love the Sunset Amber but have enjoyed the Light Lager as well.

The quest will continue--There is a New York style pizza place down the street from my apartment I plan to brave soon!

PS-- Meet the new member of my family, Bounder :-) (He's clearly a Steelers fan!)

Chopped Greek Salad - Kicking Regular Salad's Butt

There is something about trying to stuff a forkful of large, wilted leaves into my mouth that bores the heck out of me. Dressing bores me. I find tomato chunks tiresome. Slivered almonds are tedious.

And don't think I haven't tried to get along with the lettuce! I've wrangled all kinds of leafy greens, shook up a million kinds of dressing, and put a great deal of thought into how one can add interesting textures to the salad plate, but it has done me little good.

Theoretically, I feel that the act of eating raw plant foods should be a refreshing and exciting experience. I'm educated enough about the Raw Food Movement to know that the enzymatic properties and protein quality of raw food is certainly something from one could benefit. But.... I hate salad.

What an issue! Well, after much contemplation, it occurs to me that the problem resides, not with the ingredients, but rather, with the way I've been building salads. I like to chew my food. I like it to feel substantial and filling. I like the flavors to blend, to be in close proximity, and to feel like an indulgence. It is for this reason that the bland, traditional dinner salad fails to pique my interest.

And as if the Food Network decided to use its divine culinary power to answer my prayers, Giada De Laurentiis introduced me to the chopped salad with her California-Style Chopped Salad with Shrimp. Chopped salads fix everything that can go wrong with a traditional salad: they're satisfying, they're interesting to the last bite, and they promote create veggie combos! Here is my new favorite chopped salad recipe:  

Chopped Greek-Inspired Salad

(Adapted from this Chicago Sun-Times Recipe)

This delicious recipe can serves 4 as an entree, and 6 as a side dish. If featuring this salad as a main course, consider adding some grilled tofu to up the protein content.

INGREDIENTS:

SALAD

3 Cups Red Cabbage, Shredded

2 Yellow Pepperoncini, stemmed, seeded and diced

2 Small Cucumbers, peeled and diced

2 Large Tomatoes, diced

2 Large Green Onions, coarsely chopped

2-3 Oz. Crumbled Feta Cheese

10 Pitted Kalamata Olives, chopped

1 Garlic Clove, diced finely

DRESSING

3 Tablespoons Fresh Lemon Juice

3 Tablespoons Extra-Virgin Olive Oil

1 1/2 Tablespoons Agave Nectar or Honey

Salt and Pepper to Taste

DIRECTIONS:

Place red cabbage in a large bowl and sprinkle with salt (to tenderize).

Add pepperoncini, cucumbers, tomatoes, green onions, feta, olives and garlic.

Combine salt and pepper, lemon juice, and olive oil in a blender (or magic bullet) and blend until fully incorporated.

Serve with fresh, warm pita bread, and cucumber-yogurt sauce. How much easier could it get?

Nutrition Information:

Yield: 8 Cups

Serving size: 2 cups

Calories: 226

Carbohydrates: 17.91 grams

Fiber: 3.13 grams

Sugar: 12.63 grams

Fat: 16.26 grams

Cholesterol: 15 milligrams

Protein: 5.06 grams

Subway: Eat Fresh and Vegetarian Friendly

A Vegetarian's Guide to Subway

photo courtesy of vegwise.wordpress.com

The world of fast food is a scary, dark, mostly deep fried place best avoided by those of us who value quality food and fresh vegetables and avoid meat. I avert my eyes when I pass a McDonald's (unless I have to use the bathroom. They have surprisingly, reliably clean bathrooms.) My one major exception? Subway.

Subway was way ahead of the game when it came to disclosing calories. They have many veggies to choose from, and they are all delivered fresh each day (I particularly like their tomatoes). And for a "limited time" they're offering freshly sliced avocado (I hope that limited time extends forever!) I don't pretend that these are the best veggies around. I could certainly find better in a grocery store and make my own sandwich, probably for less money. But the point is that, sometimes, fast food is just that: fast and convenient. But most of it is really bad for you and not at all vegetarian friendly. Subway is slightly ahead of the fast food race to cater to vegetarians.

It used to be all about the Veggie Delight sandwich, aka whichever bread you choose plus cheese and however many veggies you could stuff in there. While that was great, it wasn't exactly a satisfying sandwich.

And then, a breakthrough. Subway started offering "veggie patties," which are basically veggie burgers. But God, are they delicious. I am obsessed with this sandwich. I get a six inch on wheat, toasted, no cheese, with lettuce, tomatoes, onions, avocado, oil, and vinegar.

photo courtesy of learningvegan.blogspot.com

The veggie patty has 160 calories on its own. Definitely no match for a Boca Vegan burger, which clocks in at just 70 calories. The sodium count is a bit high as is the fat. But again, convenience. Most of us don't have a microwave in our car on those long road trips and it's preferable to chewing one's own arm off. (No nutrition info available for a human arm, but I'm sure it's very fatty and not at ALL vegetarian friendly.)

Vegans beware: the subway veggie patty contains milk and egg products.

The moral of the story? If you're looking for a fast food restaurant, look no further than Subway for a satisfying and (pretty) healthy option.

Subway Veggie Patty nutrition information:

Serving Size: 1 patty

Calories: 160 calories

Carbohydrates: 12 grams

Fiber: 3 grams

Sugar: 2 grams

Fat: 5 grams

Protein: 6 grams

Sodium: 520 milligrams

nutrition info courtesy livestrong.com

But of course, choosing the patty is only the first step. Making healthy choices begins with the patty and ends with the bread and toppings.

Here is some information on the bread, cheeses, and sauces available at Subway courtesy of their well-organized website:

Breads 6" 9-Grain Wheat Bread 78 210 20 2.0 0.5 0 0 310 40 4 5 8 0 0 30 15 6" Hearty Italian Bread 75 210 20 2.5 0.5 0 0 290 41 2 5 7 0 0 30 15 6" Honey Oat 89 260 25 3.0 0.5 0 0 330 48 5 9 9 0 0 30 15 6" Italian (White) Bread 71 200 20 2.0 0.5 0 0 290 38 1 5 7 0 0 30 15 6" Italian Herbs & Cheese 82 250 45 5.0 2.5 0 10 490 40 2 5 9 2 0 40 15 6" Monterey Cheddar 82 240 50 6.0 2.5 0 10 360 38 2 5 10 2 0 40 15 6" Parmesan Oregano Bread 75 220 25 2.5 1.0 0 0 440 40 2 5 8 0 0 35 15 6" Roasted Garlic 82 230 25 2.5 0.5 0 0 1260 45 2 7 8 4 45 35 15 6" Sourdough Bread 78 210 25 3.0 1.0 0 0 210 41 3 2 8 0 0 4 6 Flatbread 87 220 40 4.5 1.0 0 0 450 38 2 2 7 0 0 8 15 Mini Italian (White) Bread 47 130 15 1.5 0 0 0 190 25 1 3 5 0 0 20 8 Mini Wheat Bread 52 140 15 1.5 0 0 0 200 27 3 3 5 0 0 20 8 Condiments & Extras Avocado 35 70 60 7.0 1.0 0 0 0 3 2 0 0 0 4 0 0 Bacon (2 strips) 9 45 30 3.5 1.5 0 10 190 0 0 0 3 0 0 0 0 Cheddar Cheese (2 triangles) 15 60 45 5.0 3.0 0 15 95 0 0 0 4 4 0 10 0 Light Mayonnaise (1 T) 15 50 45 5.0 1.0 0 5 100 1 0 0 0 0 0 0 0 Mayonnaise (1T) 15 110 110 12.0 2.0 0 10 80 0 0 0 0 0 0 0 0 Mustard, Yellow & Deli Brown (2 tsp) 10 5 0 0 0 0 0 115 1 0 0 0 0 0 0 0 Olive Oil Blend (1 tsp) 7 45 45 5.0 1.0 0 0 0 0 0 0 0 0 0 0 0 Pepperjack Cheese (2 triangles) 11 50 35 4.0 2.5 0 15 140 0 0 0 2 4 4 10 0 Processed American Cheese (2 triangles) 11 40 30 3.5 2.0 0 10 200 1 0 0 2 4 0 6 0 Provolone Cheese (2 half circles) 14 50 35 4.0 2.0 0 10 125 0 0 0 4 2 0 10 0 Ranch (amount on wrap) 4 25 20 2.5 0 0 0 40 0 0 0 0 0 0 0 0 Shredded Monterey Blend 14 50 40 4.5 3.0 0 15 90 1 0 0 3 4 0 10 0 Swiss Cheese (2 triangles) 14 50 35 4.5 2.5 0 15 30 0 0 0 4 2 0 15 0 Vinegar (1 tsp) 8 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Select Sauce (1.5 T) Chipotle Southwest 21 100 90 10.0 1.5 0 10 220 1 0 0 0 0 0 0 0 Fat Free Honey Mustard 21 30 0 0 0 0 0 120 7 0 6 0 0 0 0 2 Fat Free Sweet Onion 21 40 0 0 0 0 0 85 9 0 8 0 0 0 0 0 Vegetables Banana Peppers (3 rings) 4 0 0 0 0 0 0 20 0 0 0 0 0 6 0 0 Cucumbers (3 slices) 17 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Green Peppers (3 strips) 7 0 0 0 0 0 0 0 0 0 0 0 0 10 0 0 Jalapeno Peppers (3 rings) 4 0 0 0 0 0 0 70 0 0 0 0 0 2 0 0 Lettuce 21 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 Olives (3 rings) 3 0 0 0 0 0 0 25 0 0 0 0 0 0 0 0 Onions 7 0 0 0 0 0 0 0 1 0 0 0 0 0 0 0 Pickles (3 chips) 9 0 0 0 0 0 0 125 0 0 0 0 0 0 0 0 Tomato (3 wheels) 34 5 0 0 0 0 0 0 2 0 1 0 4 6 0 0 Sides Fresh Fit Apple Slices - 1 package 71 35 0 0 0 0 0 0 9 2 7 0 0 30 4 0 Baked Lays® 32 130 15 1.5 0 0 0 150 23 2 2 2 0 2 4 2 Dannon Light and Fit® Yogurt 170 80 0 0 0 0 5 80 16 0 11 5 8 0 15 0 Raisins - 1 package 43 130 0 0 0 0 0 0 33 2 30 2 0 0 0 6 Tables courtesy of Subway.com