The Raw Cooked Vegan

Thursday, July 14, 2011

Veggie Burger with Black Beans, Quinoa and Lentils


I've been thinking a lot lately about what would make the best veggie burger. I've had good ones and not-so-good ones. So, I wanted to create one with ingredients that were high in protein as well as highly nutritious.

I recommend using pink/orange lentils because they break down and mash together and will help hold the patty together.


Veggie Burgers with Black Beans, Quinoa and Lentils

1/2 cup white quinoa, soaked 10 minutes, then rinsed (skip this step if using pre-rinsed quinoa)
1/2 cup pink lentils, rinsed (do not use brown/green or black lentils)
1 cup water

1 medium onion, chopped fine
1 celery stalk, chopped fine
1 and 1/2 TBS olive oil
5-6 drops liquid smoke
1/2 tsp black pepper
1/2 tsp sea salt
2 garlic cloves, minced
1 can Eden black beans, drained and rinsed
2 TBS chia seeds
3 TBS nutritional yeast
3 TBS fresh parsley leaves, chopped
1 tsp fresh rosemary, chopped

In a medium saucepan, bring 1 cup water to a boil. Add lentils and quinoa together. Bring back to boil, reduce heat, cover and simmer 12 to 15 minutes. Remove from heat, set aside (drain any excess water).

In a large skillet, heat olive oil over medium heat and add onion and celery, salt, pepper and liquid smoke. Cook until onion and celery start to soften and onion becomes translucent. Add black beans and minced garlic to onion mixture and "mash" beans with a potato masher until most are crushed. Remove from heat and let cool slightly.

In large bowl, combine onion and black bean mixture with quinoa and lentils. Stir in nutritional yeast, chia seeds, parsley and rosemary. Taste and season with sea salt and pepper if desired.



Form into patties on wax paper. Chill at least an hour. Heat 3 TBS olive oil in skillet over med to med-high heat. Pan saute patty about 3 to 5 minutes on each side, until browned and slightly crisp.



Serve with lettuce, tomato, or salsa! Yum.

Monday, July 4, 2011

Raw Summer Salad

 

I'm jumping into the raw again! Summer is the perfect time to make lots of raw salads to go with your picnics and parties. Raw food is the ultimate health food and there's nothing like giving your body the food it deserves.

The nice thing about this salad is you can put anything in it and on it. This combo just floats-my-boat today. If you like green cabbage or prefer romaine lettuce, substitute away! My favorite quick dressing is usually a fresh lemon squeezed, olive oil and fresh ground sea salt and pepper.

The one helpful little kitchen item that I LOVE is this little thingy:

This is a OXO Good Grips hand held mandoline slicer. It has 3 thickness levels for slicing. It's less than $15 retail and I know Bed Bath and Beyond carry it. So with a 20% off coupon or $5 off coupon, you can get it for even less.
Use with care. It is very sharp!

Raw Summer Salad
1/2 head purple cabbage
3 carrots
4 mini red bell peppers or 1/2 large
4 TBS fresh parsley, chopped

Mandoline slice away! Toss with your favorite dressing.

Of course you can also use your food processor's slicer blade.

Raw Kale Salad


Simple, raw and delicious. Kale is super healthy for you. One cup of chopped kale contains 33 calories. It's abundant in vitamins A, C and K. It's also a good source of calcium, magnesium and potassium.

I buy organic Lacinato Kale. Its long, dark green leaves are very wrinkly so I like to wash it submerged in a large Tupperware tub. I just use water and a little baking soda, then rinse them good.

Raw Kale Salad

1 bunch of Lacinato kale (about 15 leaves)
2 TBS sweet red onion, chopped
3 TBS raw sliced almonds
3 TBS extra virgin olive oil
2 TBS fresh squeezed lemon juice
Fresh sea salt and ground pepper

Wash and dry kale leaves. Take 2 or 3 leaves at a time and roll up lengthwise. Slice leaves across thinly. Then chop a little more. Transfer chopped kale to large bowl. Add chopped onions.

In a lidded jar, combine olive oil, lemon juice and salt and pepper. Shake vigorously and pour over kale. Mix with your clean hands, massaging oil into leaves. Sprinkle with chopped almonds.

This is so good. My absolute favorite superfood!


Lacinato Kale