Spicy Black Bean Burgers, vegan

If you have read my blog, or if you know me in person, you are probably aware that I am battling hypertension (high blood pressure) and I have also moved towards a Meatless Monday meal plan. Although honestly the Meatless Monday is more like a Roving Veggie Day as it's not always on Monday. But at least one day a week, my diet is plant based, though I do still include dairy usually. 

Anyway, the doc said maybe 30% of my blood pressure issue is from my lifestyle--diet, exercise and stress namely. So I am attacking (or at least attempting) those head on. I already don't use salt when cooking, but I've been buying more prepared and processed foods lately, especially my veggie burgers. While the Morning Star Spicy Black Bean Burger is my fave and is loaded with protein, it also has 330 mg of sodium. So this week, I decided to make my own spicy black bean burgers with a mind for getting that sodium content in half (so 165 mg). It is definitely not under 165 mg, I think it is hovering near 200-250. Still not great, but better! And I think next time I'm going to leave out the soy sauce entirely and see what it tastes like. That would bring it down to less than 100 mg of sodium per burger! (this is me doing my math, certainly not certified or whatever. I'll do the breakdown shortly). Not to mention, they were so delicious, with ZERO preservatives, using REAL and FRESH produce (for the most part), and as an added bonus--they are kid approved! 

Read the labels.
Small changes add up!

I'll post the recipe but I want to be clear that I did NOT make this
recipe up, I got it from the following blog: The Savory Vegan (that link takes you directly to the recipe, I'll post my version below including modifications I did and will do next time). bon apetit!

Ingredients

1/2 yellow onion roughly chopped
4-6 cloves garlic roughly chopped
15 oz can black beans drained and rinsed*
1 cup quick cook oats
1/2 cup bread crumbs*
1-2 jalapenos diced
1/2 cup corn
2 tbsp spicy brown mustard
1 tbsp sriracha
1 tbsp cumin
1/4 cup low sodium soy sauce or tamari
1 tbsp chili powder
pinch of salt and pepper plus more for topping*
6 burger buns*
OPTIONAL TOPPINGS: lettuce tomato, onion, spinach, jalapeños, banana peppers, BBQ sauce, vegan ranch, etc.

* on the advice of a friend, I dried out the beans a little on low heat (225) in the oven. Another friend stopped over and I forgot the beans so they got too dry. Next time I'll set the time for maybe 10 minutes. I had to add more water back in. 

I used panko instead of bread crumbs as they're lower in both sodium and carbs

We don't eat burgers with buns, again sodium and carbs plus it takes away from the flavor in my opinion. 

I don't salt anything I cook. 

Step 1:

I saute'ed the onions and garlic in water, not butter (as per the recipe), I think next time I'll add some EVOO instead, the burger lacked any fat and EVOO is a "healthy" fat anyway. 

Step 1: 

Meanwhile mash up the beans (I think I'll mash them a little more next time). 

Step 3: 

Mix remaining ingredients in another bowl well (I think I'll give the oats a whirl in the blender next time for a smoother texture that holds together better). 

Step 4: 

Blend the onions/garlic in a blender. 

Step 5: 

Mix ALL ingredients together. 

Step 6: 

Pat out, the recipe says you can get six, but I got seven. My son and I ended up eating 1.5 each, topped with avocado slices and a side fruit salad. This filled us up thoroughly, but not so much we didn't have time for ice cream a little later, of course! 

Meatless Mondays--Vegetable Fried Quinoa

For the past month or so I have converted my family to Meatless Monday Menus. No particular reason except I am trying to increase fiber, broaden my recipe options, encourage more vegetable consumption all for a healthier life for my son and me.

Last night I made some chicken fried quinoa (think chicken fried rice, sub quinoa for rice). Tomorrow, Meatless Monday, I am revisiting this recipe and leaving the chicken out. Here is my recipe, sorta: 

Ingredients: 

Cold Quinoa (I used 1/2 cup uncooked to make two batches)

1/2 Orange Bell Pepper

1/2 Red Bell Pepper

1/2 Green Bell Pepper

1/2 Medium Onion

1/2 can of bamboo shoots

1ish thinly sliced jalapeno

1t crushed red peppers (optional)

2 eggs

1/2 inch finger of fresh ginger, finely grated

2 cloves of garlic, finely grated

olive oil

fish sauce

low sodium soy sauce

Olive Oil

Singapore Seasoning from Penzey's Spices

Make quinoa in advance, chill for at least an hour in the fridge. 

Slice all the veggies into strips 

Add 1-2 T olive oil to a skillet on high heat

Dump ALL veggies, bamboo shoots, garlic and ginger in

Here's the trick--use a HIGH HEAT to get a nice char on the veggies, which WILL happen without burning if you stir now and then. Once the charring is just happening, push the veggies to the sides of the skillet making a small circle in the center. Into this circle (you can add meat at this point if you are using meat, let the meat cook BEFORE adding the eggs), crack your eggs. Let them fry/scramble fully before mixing with the veggies. Mix it all up once eggs are fully cooked. Everything is mixed well, add the cold quinoa (I chose quinoa over rice because it's healthier and is an excellent source of protein). Splash a tiny bit of fish sauce, about 2T low sodium soy sauce and maybe 1T of singapore seasoning (YES!!!). Mix until thoroughly heated, ensuring the soy & fish sauce is fully mixed in w/ the veggies and quinoa. 

Remove from heat, serve with garnishment of crushed peanuts and lime wedges to bring out the flavors. 

Edited to add: This served both of us a healthy dinner portion and just enough leftover for my lunch. 

Enjoy! 

Double ETA: this recipe was inspired by emilybites.com as provided to me by my fabulous office manager, Chrissy.

PS--what are YOUR favorite Meatless Monday Meals? I need some new ones!!!