This is an article from the series Tami's Kitchen
One simple way to keep your legumes and whole grains going in the spring is through the art of veggie burgers!
Once you learn the science of holding them together, you can make a really nice variety of burgers to keep you going with vibrant real foods on those warmer days.
Sure you can buy them frozen, but why not get creative and make some more nutrient dense, and better tasting options!
A few recipes below to get you started!
Red Bean and Wild Mushroom Burger
1 small red onion minced
1 clove garlic, minced
2 tbsp fresh thyme
2 tbsp fresh sage
3c c wild mushrooms, chopped
2c red kidney beans, cooked
1c cooked wild rice
1/4 c bread crumbs (gluten free will work)
Sauté onion and garlic for 2-3 minutes. Add in mushrooms, and ½ thyme and sage.
In food processor, pulse cooked red beans and rice until well blended. Toss in remaining thyme, and sage. Pulse again until incorporated.
Put ¾ of mushroom mixture into a large bowl and mix in all other ingredients. You may find you need more or less breadcrumbs to make the patties hold together. This is the part where you learn the art of making veggie burgers, how to make them stick together! The egg and breadcrumbs are usually all you need.
Form into patties and cook on skillet 3-4 min on each side until browned and cooked through.
Top with remaining sauteed mushrooms.
Lentil Carrot Burgers
2c cooked lentils
½ c cooked brown rice
½ c shredded carrot
1 red onion, minced and sautéed
½ c bread crumbs
½ tsp salt
½ tsp cumin
½ tsp coriander
Pulse lentils to puree. Place in bowl and add all other ingredients.
Form into patties and cook on griddle 3-4 minutes on each side until firm and browned.
Tamara Flanders is a Holistic Health Counselor and graduate of the Institute for Integrative Nutrition. Her health coaching practice, Your Body Awake, is located in Rexford, NY. Learn more at her website http://www.yourbodyawake.com