Meatless Mondays: The Only Veggie Burger You Need
If you haven’t heard of Meatless Mondays, today’s recipe is going to rock your world. The movement was created in 2003 in association with Johns Hopkins Bloomberg School of Public Health. Their message is simple:
One day a week, don’t eat meat.
Research has shown that consuming less red meat and processed meats offers tremendous benefits for your health:
Eating more plant based foods, while reducing your intake of meat improves heart health, reduces the risk of heart disease, decreases weight and overall body fat, can help minizmie the risk of Alzheimers and certain cancers and promotes better kidney health.
The case for Meatless Monday’s also goes beyond our personal health and that of the Earth. We can slow down climate change by reducing our meat consumption which produces greenhouse gases.
Did you know: livestock production creates more greenhouse gases than the entire transportation sector – all the cars, trucks, planes, and trains in the world?
We will be offering recipes for you to cut down on your meat consumption and replace it with foods that taste amazing and that will leave you wondering why you’ve never eaten them before.
Today’s recipe is a vegetarian burger from wellness expert Nikki Sharp‘s second book, Meal Prep Your Way to Weight Loss. This book provides you with a 4-week meal plan to get to your ideal weight, transform your relationship with food, and reduces ailments in your body that you might be facing.
These burgers can be served ‘paleo style’ meaning wrapped in a big lettuce leaf such as Butter Lettuce, or with a bun of your choice. (We recommend a gluten free one.)
Dress them up with your favorite condiments, eat them with a salad, or melt a piece of cheese on top for the full effect.
Delicious Veggie Burgers
Makes 3 servings for the week + extras to freeze
Bake the burgers as mentioned below, but you can also fry them in a skillet with a little olive oil on medium heat, five minutes on each side. They cook quickly and can sometimes burn if you’re not watching. The recipe makes enough for three days worth, however you will have leftovers, which are perfect to freeze then reheat or snack on, as well as add to other salads.
- 3 15-ounce cans of black beans, rinsed and drained
- 3 chia “eggs” or 3 eggs
- 3 cups cooked quinoa
- 1 cup oat flour*
- 1 small onion, finely chopped
- 1 ½ small red peppers, finely chopped
- 2 garlic cloves, finely chopped
- 1 ½ cups spinach, chopped
- ¾ teaspoons each: paprika, salt, pepper
- Cayenne pepper and turmeric (optional)
- Preheat the oven to 375 degrees.
- To create the chia egg mixture, combine 3 tablespoons ground chia seeds with 9 tablespoons water in a small bowl. Mix and allow to sit for at least 15 minutes. The mixture will swell and create an alternative to using eggs in recipes. Alternatively, skip this step and use three eggs
- Cover a baking sheet with foil and spread a dash of olive oil evenly over the foil.
- The quinoa should be warm. To reheat it, add to a pan with add a dash of water or apple cider vinegar and heat throughout.
- In a separate pan, sauté the onion and garlic, followed by the red pepper.
- Rinse and drain the black beans. Place them in a bowl and lightly mash.
- Combine the beans, quinoa, spices, and mixed greens, and mix well. Next, add your egg and oat flour and fully combine.
- Place a palm-sized amount of this mixture in your hand and roll. Then form the mixture into large patties – about 9 patties.
- Bake in the oven, 20 minutes on each side.
- Remove from oven. Let cool. Place in containers and refrigerate. When ready to serve, reheat in the microwave for 2 to 3 minutes.
*To create oat flour, take 1/3 cup rolled outs and blitz in your blender, making sure it’s fully dry before doing so. This is an incredibly cheap alternative to buying oat flour.