Serves 4 / Ready in 45 minutes
These satisfying two-bite snacks are perfect any time of day. Feel free to serve them with your favorite dipping sauce. (But hey: The coconut-lime one here is a winner. Just sayin’!). Green peas are one hardworking legume. They’re loaded with vitamins, high in fiber, and a good source of protein.
Make the poppers: Preheat oven to 350 F. Line baking tray with parchment paper and set aside.
In large frying pan over medium heat, warm oil. Add onion and cook until softened and translucent, about 8 minutes. Stir in garlic and cook for another minute.
Transfer cooked onion and garlic mixture to food processor. Add peas and pulse until mixture becomes a thick paste that still has texture to it. Transfer to large bowl along with chickpea flour, baking soda, salt, cumin, and mint. Stir with wooden spoon until well combined.
With wet hands, take 1 Tbsp pea mixture. Roll mixture into a ball and place on prepared baking tray. Press down slightly to form a round patty. Repeat with remaining pea mixture. Brush poppers lightly with some extra oil before baking in oven for 10 minutes. Flip poppers over and bake once more until golden brown, about another 8 to 10 minutes.
Make the dipping sauce: Whisk all coconut-lime dipping sauce ingredients together in bowl until well combined.
Serve warm poppers with dipping sauce. Leftover poppers may be cooled to room temperature and stored in airtight container in refrigerator for up to 3 days.
Tip: Make Green Pea Poppers more of a meal by adding them to a salad or using them as a filling in a pita sandwich.
Here are some basic rules to keep in mind when planning your next high-protein vegan meal.
When choosing a vegan protein to incorporate into your meal, ensure you consider the total package. What types of fats, carbs, vitamins, and minerals come along with the protein? Aim for protein sources that are low in saturated fats and processed carbohydrates and high in beneficial vitamins and minerals.
Proteins are formed from chains of amino acids. For the most part, plants don’t contain complete proteins (aka adequate amounts of all the essential amino acids). To ensure you’re getting a range of amino acids to make up a complete protein, pair grains and legumes together, or nuts and seeds with legumes. These pairings are referred to as “complementary proteins” because together, they give you a full complement of essential amino acids. You don’t need to eat complementary proteins at every meal. As long as you enjoy a wide variety of whole foods, you should be getting ample amounts of protein and other key nutrients throughout the day.
Try to always incorporate a protein-packed item into your daily snacks. In a pinch, a handful of nuts provides a good source of healthy fats and protein that will help fuel you through to your next meal.
If you’re concerned that you’re not hitting your target protein consumption, try keeping a food journal. Taking stock of everything you eat over the course of a week can really help illustrate where you’re meeting your goals and where you’re falling short.
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.