| As part of our "flexitarian" whole foods way of | | | | you could even entertain with them! When we |
| eating, our family eats at least two meat-free | | | | have friends to dinner I like to make them into |
| vegetarian dinners each week. To be 100% | | | | little minis- cause who doesn't love a slider? |
| honest, Andy is often not too crazy about "meat | | | | Ingredients (Serves: 4) |
| free" night. As a surgeon who runs from 6 am till | | | | 1 tablespoon extra virgin olive oil (such as Costco's |
| after 8 pm without food, hubby is HUNGRY when | | | | Kirkland brand), plus more for frying |
| he gets home! Salads and stuff just don't make | | | | 2 cloves garlic, minced |
| the cut. While Andy would prefer to eat a huge | | | | 1/2 Spanish onion, minced (use a food processor |
| hunk of meat, he now knows all too well the | | | | for easy prep) |
| health benefits of plant-based foods (ignorance | | | | 1 carrot, minced (use a food processor for easy |
| was bliss!) However, if I'm going to serve a | | | | prep) |
| plant-based meal, it absolutely has to be filling. | | | | 1 chipotle pepper, seeded and finely chopped |
| Here's where beans fit in. | | | | 1 teaspoon adobo sauce |
| Beans are one of my go-to favorite vegan ways | | | | Sea salt, to taste |
| to fill Andy up. Packed with protein and fiber, | | | | 1 can (28 ounces) black beans, rinsed and drained |
| beans are incredibly filling and ultra satisfying. They | | | | 1/3 cup finely chopped cilantro |
| are loaded with nutrients including anti-aging | | | | 2 teaspoons cumin |
| antioxidants and disease-fighting phytochemicals. In | | | | Juice from 1 lime |
| fact, black beans in particular have recently been | | | | Whole grain corn flour (such as Bob's Red Mill |
| recognized to pack an antioxidant punch similar to | | | | "Stone Ground Corn Flour"), for dusting |
| foods like grapes, cranberries and apples. Plus, | | | | 1. Heat the extra virgin olive oil in a medium sized |
| beans have a meaty, hearty quality that doesn't | | | | skillet over medium-high heat. Add the garlic and |
| make you feel like you are dining on bird food. | | | | onion; saute 2 minutes. Add the carrot, chipotle |
| And of course they are incredibly cheap, making | | | | pepper and adobo sauce; saute until vegetables |
| for a super economical whole foods meal. | | | | are tender, about 2 to 3 minutes. Season with salt |
| Think Outside of the Bun | | | | to taste. Remove the skillet from the heat. |
| I especially love bean-based burgers. You get the | | | | 2. Transfer contents of skillet to a large bowl. Stir |
| satisfaction of an all-beef patty minus the fat. As | | | | in black beans, cilantro, cumin and lime. Using a |
| a side note: I'm not a huge fan of the vast | | | | potato masher, thoroughly mash all ingredients. |
| majority of packaged veggie burgers sold in the | | | | 3. Shape mixture into 6 burgers (approximately 1 |
| supermarket frozen food section because most | | | | 2 inch thick and 3-inches across). Place burgers in |
| contain either 1) highly refined soy protein isolate | | | | the freezer (to harden) for 10-15 minutes. |
| or 2) highly refined vegetable oils such as soybean | | | | 4. Remove burgers from freezer and lightly dust |
| oil. Even if the store bought varieties were all | | | | with corn flour. |
| made with wholesome ingredients, I can assure | | | | 5. Lightly coat a large skillet with extra virgin olive |
| you they couldn't compete in the taste | | | | oil. Heat over medium-high heat. Add burgers and |
| department with a homespun bean burger! | | | | cook approximately 5 minutes per side. Serve |
| Simple to prepare, this delicious and ultra easy | | | | warm. |
| black bean burger whole foods recipe delivers | | | | Suggested Toppings & Sides: |
| surprisingly sophisticated south of the border | | | | Avocado slices |
| flavors (plus the cumin used for a flavor boost | | | | Organic grass-fed cheddar cheese (delicious |
| also has detoxifying benefits!) They are so tasty | | | | melted on top! |