Lentil Burgers with Brown Rice

1 cup dry green/brown lentils (about 2 cups cooked)
1 cup brown rice, uncooked
1 small onion, peeled
1 medium carrot, peeled
1/4 cup raisins
2 TB hemp seeds
1/4 cup sunflower seeds
1/2 tsp salt
1/4 tsp pepper
2 TB garbanzo bean flour

1. Begin by cooking the lentils and rice: bring 4 cups of water to a boil, add lentils and brown rice, reduce heat, cover and simmer for about 30 minutes or until water is absorbed and lentils/rice are tender. If lentils and rice are done cooking before all the water has been absorbed, just drain off any excess.
2. Meanwhile, chop the onion and carrot in the food processor. Throw them in, pulse a few times until finely chopped and transfer to a large mixing bowl. Add raisins, hemp seeds, sunflower seeds, salt and pepper to the mixing bowl.
3. When lentils/rice are cooked, drain off any excess water and pulse a few times in the food processor. Transfer to the bowl of ingredients and stir to combine, adding enough flour to hold everything together. You’ll probably need about 2 TB, but may need more depending on how wet your veggies are.
4. Form into patties and either pan fry or bake in the oven. I pan fried mine in a teeny bit of oil after dredging in rice flour first. If you opt to bake them instead, you may want to brush both sides with a little oil so that they get crispy.

In the photo, mine is on top of a slice of Rice Pecan bread that I found at Whole Foods. With the whole gluten-free thing, I’ve had a hard time finding breads that don’t have egg in them. This type of bread is one that I tried and liked and is also vegan. It’s kept in the freezer section. It’s a little bit denser than wheat bread (as I’ve found is the case with all gluten-free baked goods), but it’s pretty good and makes fine toast. I don’t eat a ton of bread as it is, but it’s nice to have some type of convenience food on hand to keep me on the gluten-free path. An update on my road to gluten-freedom coming soon! EDIT: Update can be found here!

(Sorry for the yucky photo. Had to use the flash.)

Easy Vegan Minestrone Soup

1 cup kidney beans, dry

1 cup cannellini beans, dry

1 cup chickpeas, dry

1/4 cup olive oil

1 large onion, chopped

5 cloves garlic, chopped (roughly 1-2 tsp)

2 medium carrots, peeled and chopped

3 stalks celery, chopped

2 TB dried basil

1 TB dried oregano

1 tsp dried sage

2 quarts veg stock

1-28 oz. can diced tomatoes

1 head cabbage, chopped

4 cups baby spinach, lightly packed

Any pasta type or shape that you like

S & P to taste

1. Begin by soaking the beans and chickpeas 12 hours or overnight.  After soaking, drain off soaking liquid and rinse with fresh water.  Drain.  Add to slow cooker.
2. In a large skillet, heat the olive oil over medium-low heat.  Add all the veggies and saute until tender, about 5 minutes.  Add herbs and saute another minute.  Add to slow cooker.
3. Add the stock and tomatoes to the slow cooker.  Cook on high for 4-6 hours or until the beans are cooked through.
4. Add the cabbage, spinach and pasta* and cook another 1-2 hours.  Season with S & P to taste.

* I prefer to cook the pasta separately and add to each bowl of soup.  I find that cooking it in the soup only makes it super mushy if you have leftovers.  For this recipe, I used quinoa pasta, but you could use whatever you like.

If you want to do this on the stove top, it will probably only take half the time.  Keep a watchful eye on it and add more liquid as necessary as m0re will cook off on the stovetop than in the slow cooker.

These are great as burgers, by themselves dipped in ketchup or BBQ sauce, as wraps with extra veggies, or as a topping for salad. Super versatile and super healthy for sure.  The recipe here is just a guide, really.  Feel free to add your favorite veggies, nuts, seeds, dried fruit, etc.

Lentil Burgers
1 cup dry green/brown lentils (about 2 cups cooked)
1 small onion, peeled
1 medium carrot, peeled
2 leaves chard, stems removed
1/4 cup raisins
2 TB hemp seeds
1/4 cup sunflower seeds
1/2 tsp salt
1/4 tsp pepper
1/4 cup garbanzo bean flour

Begin by cooking the lentils: bring 2 cups of water to a boil, add lentils, reduce heat, cover and simmer for about 30 minutes or until water is absorbed and lentils are tender.  Meanwhile, chop the onion and carrot in the food processor.  Throw them in, pulse a few times until finely chopped and transfer to a large mixing bowl.  Do the same with the  chard leaves.  Add raisins, hemp seeds, sunflower seeds, salt and pepper to the mixing bowl.  When lentil are cooked, drain off any excess water and puree them in the food processor (just pulse a few times until most of the lentils have been pureed).  Transfer to the bowl of ingredients and stir to combine,  adding enough flour to hold everything together.  You’ll probably need about 1/4 cup, but may need more depending on how wet your veggies are.  Form into patties and either pan fry or bake in the oven.  I pan fried mine in a teeny bit of oil.   If you opt to bake them instead, you may want to brush both sides with a little oil so that they get crispy.

Because there is no egg holding these babies together, they will probably fall apart when you are cooking them or when you try to flip them.  If that happens, just use a spatula to smoosh them back together.

I’m chuckling to myself as I type this as it reminds me of Jennifer’s blog post from a few days ago when she talked about how she frequently has to cook one-handed. You see, I am typing this one-handed for the exact same reason and it is taking forever!!

I stopped buying canned beans a while ago because they’re just so expensive! It might not seem like a lot to buy a can now and then, but when you compare that to how inexpensive it is to cook them yourself, the savings adds up. Besides that, beans that I’ve cooked myself have so much more flavor than canned ones. Yesterday I cooked up a whole bunch of pinto beans and they were so good that I’ve been eating them plain. Here is my favorite method for cooking all types of beans.

Like most brown foods, beans are not very photogenic.

1. About 12 hours before you plan to cook your beans, put them in a large bowl and cover with water.
2. After soaking for 12 hours, drain and rinse them. Place into your slow cooker.
3. Peel one large onion and cut in half. Throw it in with the beans.
4. Peel and chop 2-3 cloves of garlic.  Add t the pot.
5. Cut a jalapeno in half, remove the seeds and add to the pot.  I don’t always have these on hand so I don’t always add them.
6. Pour in enough water to cover everything.  Put on lid and cook on low for 8-10 hours.
7. When the beans are cooked, add S&P to taste.

I like to fill up glass jars (quart size) with cooked beans and freeze them. They’ll last forever in the freezer and take only a few seconds in the microwave to defrost when you want to use them.   It’s so easy and you won’t believe how much better they taste than canned beans.

I used my leftover lentils from the other night to make some nachos last night. Yes, nachos hardly qualify as being healthy, but everyone needs a little indulgence every now and again. These are made with organic yellow corn tortilla chips and piled high with Daiya cheddar shreds, lentils, pico de gallo, avocado, olives, hot sauce, and jalapenos. They were pretty good– I just wish I could have washed them down with a nice cold beer. A couple more weeks and I’ll be able to do that.

Here’s my best tip for nacho making: I like to build my nachos in layers so that the chips underneath aren’t naked.  I put a layer of chips down on my plate, then some cheese, then the lentils.  Another layer of chips, more cheese, more lentils.  Pop that in the microwave for a few seconds to melt the cheese, then put under the broiler to assist in the melting.  Now you’re ready to top with all of your extras.

One cup of cooked lentils provides:

• 6.6 mg Iron
  • RDA for women is 14.4 – 32.4 mg
  • Men is 14.4 mg
• 2.5 mg Zinc
  • RDA for women is 8 mg
  • RDA for men is 11 mg
• About 18 grams protein:
  • To figure out how much you should be eating in a day, here’s a simple formula:
    1. Weight in lbs divided by 2.2 = weight in kg
    2. Multiply that number by 0.9 = how many grams of protein you should eat daily
  • Example (a 140 lb, somewhat sedentary woman; a weight lifter or pro athlete would require more protein than an average person)
    1. 140 / 2.2 = 63.63
    2. 63.63 x 0.9 = 57.3
  • Personally, I eat an adequate number of calories and a varied diet; therefore, I usually don’t even keep track of my protein consumption for the day.  This last trimester of my pregnancy, though, I’ve been paying closer attention just to make sure I’m getting enough since my needs now are higher than normal.
  • Most people eat way more protein than they need to:  When you consider that a 3.5 oz serving of chicken is about 30 grams of protein, and the person eating this chicken has another serving of meat at another time during the day, you can see that it’s very easy to eat more than you should.  Besides that, 3.5 oz is not a very large serving (about the size of a deck of playing cards) and most people would tend to eat more than this serving size at one sitting.
• 15.6 grams dietary fiber
  • The World Health Organization recommends an intake of 27-40 grams of fiber per day for most adults

You can get all that just from one cup of lentils!  And there’s so many great ways to prepare them… here’s one that I came up with last night.  Literally, I made this up as I went along and was pleasantly surprised by how good they turned out:

Quick and Spicy Lentils

1 small onion, diced

1 small carrot, peeled and diced

1 stalk celery, chopped

1 clove garlic, minced

1 cup dry lentils, rinsed

2 cups water

2 TB tomato paste

2 tsp chili powder

1 tsp dried oregano

1 tsp cumin

Salt & Pepper to taste

In a large skillet with high sides (and a lid), saute the onion, carrot, celery and garlic in about 1 TB of olive oil.  When just starting to get tender (after about 5 minutes), add the rest of the ingredients except the salt and pepper.  Bring to a boil, cover with a lid and reduce heat to a simmer.  Cook covered for 25-30 minutes or until the water is absorbed and the lentils are tender.  You may need to add up to 1/2 cup more water for the lentils to be completely cooked.  Once cooked, season with salt and pepper.  (Cooking them with salt makes them not tenderize properly.)

I served these with a side of oven roasted potatoes and a green salad.  You could serve this wrapped in a tortilla, with a side of rice or other grain or eat them plain!  Such an easy dish to prepare.  While eating these with the potatoes, I thought they would be mighty tasty with a dollop of vegan sour cream or some sliced avocado.

]]> http://www.missionvegan.com/quick-easy-lentil-dish/feed/ 6 http://www.missionvegan.com/lentil-brown-rice-taco-filling/ http://www.missionvegan.com/lentil-brown-rice-taco-filling/#comments Fri, 23 Jul 2010 23:44:51 +0000 maida http://www.missionvegan.com/?p=3012

Lentils and brown rice are staples in my pantry because they’re so versatile and cheap! While browsing the internet to find inspiration for dinner the other night, I came across this recipe, where lentils and brown rice are combined to make a really yummy filling for tacos or burritos or a topping for taco salad. The only change I’ve made to the recipe is cutting back the amount of water. The amount called for in the recipe is too much, so I suggest cutting it back to 3 cups. I also omit the bouillon.

Very Veggie Chili

2 TB olive oil

1 large onion, chopped

2 carrots, peeled and chopped

2 stalks celery, chopped

4 cloves garlic, minced

1 head broccoli, cut into bite size pieces

2 large chard leaves; stems removed and finely chopped (I use my food processor)

2 cans pinto beans, drained and rinsed

2 cans black beans, drained and rinsed

2 cans kidney beans, drained and rinsed

1- 28 oz. can/box pureed tomato product (I used strained tomatoes because it was all I could find in a box; you can use a can of crushed tomatoes, or puree a can of whole tomatoes)

1-2 cups water

1/4 cup chili powder (half would be 2 TB if you were cutting back on the recipe)

1 tsp allspice (next time I will use between 1/2 and 3/4 tsp instead)

2 zucchini, chopped

4 small potatoes, chopped

S&P to taste

In a large pot over medium heat, saute the onion, celery and carrots in the olive oil under tender.  Add the broccoli, chard, beans and tomatoes.  Add enough water until the veggies are just covered with liquid.  Add spices and simmer for 20 minutes.  After 20 minutes of simmering, add zucchini and potatoes and simmer for another 15-20 minutes.  When the potatoes are cooked through, taste and season with S&P.

]]> http://www.missionvegan.com/very-veggie-chili/feed/ 0 http://www.missionvegan.com/a-little-of-this-and-a-little-of-that/ http://www.missionvegan.com/a-little-of-this-and-a-little-of-that/#comments Sat, 05 Jun 2010 23:44:42 +0000 maida http://www.missionvegan.com/?p=2839 Dinner time rolled around last night and I had no idea what to make.  We were also pretty low on stuff in the house, so I had to raid my pantry and freezer for something.  Here’s what I came up with, feel free to make substitutions.  Literally, I just kept adding stuff as I found it and made this up as I went along.  It turned out pretty good too.

Kitchen Sink Salad

1 cup quinoa, dry

1 cup green lentils, dry

1 carrot, peeled and grated

1 cup frozen/canned artichoke hearts, chopped

1/4 medium onion, chopped (I used white, feel free to use any color you have)

1 cup frozen peas

1 cup frozen green beans

1/4 cup frozen corn

1/4 cup raisins

1/2 cup sliced almonds, toasted

1/4 cup chopped basil

Dressing:

Juice from 2 limes

Juice from 2 tangerines

2 TB apple cider vinegar

1/4 cup olive oil

S & P to taste

In two separate pots, bring 2 cups water to a boil (2 cups per pot).  Add quinoa to one, lentils to the other, cover, reduce heat and simmer until done.  The quinoa will be done in 10-15 minutes; the lentils will take about 20.

Meanwhile, combine all of the dressing ingredients together in the bottom of a large bowl.  Add the rest of the salad ingredients and the quinoa and lentils when they are done cooking.  Toss to combine and taste for seasoning.  Refrigerate until ready to serve.

(I served ours over some romaine lettuce.  Once I made the dressing, I reserved some of it to toss the lettuce in.)

Doesn’t it look so tasty?  I got this yummy recipe in my inbox the other day from the VegNews Magazine recipe club e-newsletter.  Even though I have yet to try any of their recipes, they all look and sound so good.  I’ve been trying to concoct my own vegan meatloaf, but have not have much luck in getting it to stick together like a loaf and not crumble into itty bitty bits.  To be honest, I’ve only given it one try.  This recipe, though, sounds like a winner (and it’s soy-free if you use soy-free margarine!!). I’m definitely going to try this recipe the next time I get a craving for a loaf, although I may sub cooked quinoa for the brown rice.  What a great dish to serve on Thanksgiving!

Serves 4

What You Need:

1/2 cup tomato paste
3 tablespoons tamari, divided
1 tablespoon dark agave nectar
1/2 teaspoon liquid smoke
1 tablespoon plus 2 teaspoons garlic, minced and divided
4 tablespoons non-hydrogenated margarine, divided
1 cup onion, chopped and divided
1 cup portabello mushrooms, diced into 1/2-inch pieces
1/2 cup celery, diced
1/2 cup carrot, finely diced
3/4 teaspoon salt
3/4 teaspoon black pepper
3/4 cup cooked brown rice
2 cups cooked French lentils
1-1/2 teaspoons vegan Worcestershire sauce
1/4 teaspoon Dijon mustard
2 tablespoons fresh Italian parsley, minced
1 tablespoon arrowroot powder
3/4 cup fresh breadcrumbs

What You Do:

1. Preheat oven to 350 degrees. Line a small loaf pan with parchment paper and set aside. In a small bowl, combine the tomato paste, 2 tablespoons tamari, agave, liquid smoke, and 1 tablespoon garlic. Set aside.

2. In a large skillet over medium heat, add 2 tablespoons margarine and 1/2 cup onions. Sauté 5 minutes. Add the portabello mushrooms, and sauté for 7 minutes. Transfer to a small bowl. Add remaining 2 tablespoons margarine to the skillet and sauté celery, carrot, remaining 2 teaspoons garlic, salt, and pepper over low heat. Cover and cook for 10 minutes, stirring occasionally.

3. In a food processor, pulse rice and lentils 10 times, then transfer to a large bowl. In the food processor, pulse cooked vegetables, Worcestershire sauce, remaining tamari, mustard, parsley, arrowroot, and 1/3 cup of the tomato topping 10 times, then add vegetable mixture to rice and lentils. Fold in reserved sautéed onions and mushrooms, breadcrumbs, and the 1/2 cup chopped onion.

4. Press half of the mixture into the prepared loaf pan and spread the top with half of the tomato topping. Then, press the rest of the mixture into the pan, and coat with the remaining tomato topping. Cover with foil and bake for 45 minutes. Uncover and bake 15 minutes until top is browned. Remove from oven, and cool for 20 minutes before serving.