I am pretty sure there is nothing easier than pulling dinner out of the freezer, popping it in the oven, and having freshness come out. For this reason, I am all over the easy peezy patty shaped food. I love the vegetable veggie burgers, the falafel and even this Indian spiced patty-liciousness.
Often veggie burgers are rammed to the high heavens with faux foods. My thinking was that if you can disguise any old food inside a well seasoned patty, why not hide some amazing foods instead of soy waste. My other motivators were to reduce the grain load, try something other than chickpea and squeeze in some cabbage because I had it in my fridge. Oh, and I wanted to use shiitake mushrooms because:
1) They are delicious
2) I am currently Obsessed (with a capital 'O')
3) I had a big bag full and wasn't in the mood for mushroom sushi
The down low on shiitakes goes a little like this:
- Nutrient powerhouses: selenium, iron, protein, fiber, and vitamin C.
- Cholesterol lowering: The cholesterol-reducing compound in shiitake mushrooms, and shiitake mushroom extract has been identified as eritadenine.
- Reduce risk of blood clotting: The Department of Agricultural and Biological Chemistry at Nihon University in Japan has demonstrated that the levels of lenthionine found in shiitake mushrooms inhibited platelet aggregation.
- High blood pressure prevention
- Cancer prevention: Anti cancer benefits have been exhibited from the lentinan extracted from shiitake mushrooms. Studies in Kobe, Nagoya and Tokyo have shown various effects, from reducing and slowing growth, to regression and even increasing activity to combat the spread of a tumor.
Now because my recipes are made up on the fly, they usually work as great choose your own adventures, depending on what you have in your fridge and pantry. Go for it and let me know what combo you come up with.
Choose Your Own Adventure Burger
Prep Time: 20 minutes
Cook Time: 30 minutes
Ingredients (serves 12)
- 2 cups, black beans cooked (one can or once cup dried, soaked and cooked)
- 1 cup shitake mushroom, sliced
- 1 cup broccoli, coarsely chopped
- 1 small onion, coarsely chopped
- 1 cup cabbage, coarsely chopped
- 1 stalk celery, coarsely chopped
- 2 large cloves garlic, chopped
- 1/2 cup chickpea flour
- 1/2 cup pumpkin seeds, ground
- 1 egg OR 1 Tbs flax seed, ground + 1/4 water: stir together as egg replacer
- 1 Tbs curry powder
- 1 Tbs basil, dry
- 2 Tbs olive oil
- 1 tsp sea salt
- Beans: use beans of choice: kidney, adzuki, chickpea, butterbean…
- Leafy vegetable: instead of cabbage try kale, collards, spinach…
- Flour: try quinoa, brown rice, buckwheat, millet, coconut…
- Seed/Nut: instead of pumpkin seeds try ground almonds, walnuts, flax, pecan, sesame or mix
Preheat oven to 350.
In a food processor, process together the beans, mushrooms and broccoli until well mixed, but not completely mashed together. Tranfer to large mixing bowl.
In a food process, process together cabbage, onion, celery and garlic until well mixed, transfer to mixing bowl.
Add curry powder, sea salt, chickpea flour, basil and pumpkin seeds, oil and mix thoroughly.
Add in egg or egg replacer and again mix. If you feel the mixture is too moist, you may wish to add a little more flour.
Form into patties on parchment lined cookie sheet.
Bake for 20 mins, flip patties over and bake for another ten minutes until patty is dry on the outside and holds together.
I am also curious- what is your easy go-to meal?