This burger is a little unusual in that it features bulgur, a grain that adds fibre to a burger! Researchers from the Harvard School of Public Health showed that men whose diets contain lots of whole grains appear to have a lower risk of heart disease than men who consume only small amounts of foods such as oatmeal, brown rice, barley, bulgur, whole grain breads, and breakfast cereals. Black beans are also a healthful addition, as they add quality protein and fibre without the saturated fat of beef. We’ve used a meat substitute here to implement some soy and reduce the overall fat content. These burgers grill up just as dark and delicious as any beef burger and you’ll be hard pressed to tell the difference.
1/3 cup (85 mL) bulgur wheat
1/2 cup (125 mL) plus 2 Tbsp (30 mL) boiling water (or red wine)
1 tsp (5 mL) extra virgin olive oil
2 cloves garlic, crushed
1 small onion, finely chopped
1/3 cup (85 mL) black beans, cooked
1/2 tsp (2 mL) ground cumin
1/2 tsp (2 mL) ground coriander
1/4 tsp (1 mL) allspice
400 g (14 oz) veggie ground round
1 egg, lightly beaten
1/2 tsp (2 mL) salt to taste
1/2 tsp (2 mL) cayenne pepper
1/4 to 1/2 cup (60 to 125 mL) soy flour, as required
4 whole wheat hamburger or kaiser buns
In a small bowl, combine bulgur wheat with boiling water. Cover and let sit 20 minutes.
Meanwhile, in a large skillet, heat oil over medium heat. Add garlic and onion and cook until onion softens, about 5 minutes. Add black beans and cumin, coriander, and allspice. Stir and cook another 3 minutes. Add 2 Tbsp (30 mL) water and stir until absorbed, about one minute. Remove from heat.
In a large bowl, mix together ground round, egg, salt, and pepper. Add black bean mixture and bulgur. Stir well until mixture is thick and sticks together easily. If the mixture is too wet, add a little soy flour. Make 4 large patties, each about 3/4-in (1.5 cm) thick.
Lightly oil skillet or grill and heat to medium. Cook patties 4 minutes on each side. Meanwhile toast whole wheat buns.
Serve burger patties hot on whole wheat buns with trimmings such as natural mayonnaise, ketchup, tomatoes, and lettuce.
Serves 4
source: "Tex-Mex Barbecue", alive #272, June 2005
This vegan take on classic shepherd’s pie is jam-packed with bold and rich flavours that will ensure no one will miss the meat. While a great source of fibre, lentils also contain the highest amount of folate out of all plant-based foods. Oven ready If you don’t have an ovenproof skillet, you’ll need to transfer cooked lentil filling to a baking dish before topping with mashed sweet potatoes and baking.
Cauliflower has been having a moment lately, and this salad proves exactly why. Tender caramelized cauliflower is crowned in a glorious sweet and savoury crumble that will ensure it a place on your table all month long. Of all tree nuts, pecans have the highest concentration of flavonoids, which offer beneficial anti-inflammatory effects, and they also protect your cells from oxidative damage. Crumble perfection This crumble topping is too good not to use it on other preparations. Sprinkle over a carrot ribbon salad to add some extra pizzazz, use as a glorious garnish on a soup or stew, or consider generously spooning over your next vegetable “steak” to add some delicious textural variation.
This gloriously comforting dish gets its creamy lusciousness from a can of white beans. Feel free to use whatever vegetables you have on hand instead of broccoli. Pass the pasta Instead of regular pasta, consider serving this sauce over zucchini noodles, carrot noodles, or cooked spaghetti squash.
This nut-free take on classic queso dip is everything you want and more. Paired with chips, crackers, or crudités, this creamy, zesty, smoky, and oh-so-satisfying dip is easy enough to whip up for a cozy snack or as an appetizer for company. Go nuts! If you’re okay to eat nuts, try substituting sunflower seeds with 1 cup (250 mL) raw cashews.