Posts tagged: healthy vegan meals

How To Make Vegan Lentil Burgers

Lentils are edible legumes that are rich in iron and are a great source of protein. In this recipe, lentils will form the base of patties for vegan lentil burgers. You can serve them with salsa, potato fries, or vegetable salad. This recipe makes ten patties.

Ingredients:

• 8 oz lentils (boiled)
• 1/4 cup breadcrumbs
• 1 medium carrot (grated)
• 1 small beet (grated)
• 2 garlic cloves (minced)
• 2 tbsp parsley (chopped)
• 2 tbsp cilantro (chopped)
• 2 scallion (chopped)
• 1 tsp lime or lemon zest
• 1 tbsp lime juice
• Salt and pepper to taste
• 1 tsp cumin powder
• 2 tbsp olive oil (for frying)

Instructions:

Divide the boiled lentils.
Keep half of the boiled lentils in a mixing bowl.
Place half of the boiled lentils in a food processor and puree it.
Add the pureed lentils back into the mixing bowl.
Add other ingredients – breadcrumbs, grated carrot and beet, minced garlic, chopped parsley, cilantro, and scallion.
Season with lime zest, lime juice, cumin powder, salt, and pepper to taste.
Mix well.
Form patties from the mixture.
The mixture should make ten patties.
Put them in the fridge for about 30 minutes.

Set a frying pan over medium flame.
Add olive oil and heat it.
Fry the patties for about 5-6 minutes on each side or until browned.
Serve with salsa or serve in a sandwich.
Enjoy!

How To Make Vegan Lentil Burgers
Images – http://www.youtube.com/watch?v=SacpOrLFG6g

Healthy Vegan Potato Burgers

A healthy vegan potato burger is a simple and healthy version of the burger patty. You and your friends will enjoy lunchtime this weekend with this recipe! This recipe takes about 50 minutes.

Ingredients:

• 2 medium potatoes (boiled)
• 2 carrots (grated)
• 2 large stems of kale (chopped and massaged with sea salt)
• 1 garlic clove (pressed)
• 1 small onion (diced)
• 1 tsp dried wakame (sea vegetable soaked in water, then chopped)
• 1 tsp sea salt
• Black pepper to taste
• 1 tsp ground coriander
• 1/4 tsp cayenne
• 2 tbsp olive oil

Instructions:

This recipe makes nine burger patties.

Place the boiled potatoes in a bowl and mash them.
Set aside.

Set a frying pan over medium flame.
Saute onion and garlic in olive oil until they are soft.
Remove from the flame and add into the bowl of mashed potatoes.
Add grated carrots and chopped kale.
Mix well.
Season with salt, black pepper, ground coriander, and cayenne.
Add some olive oil.
Mix until well combined.

Scoop from the mixture and form into patties.
Place the patties on a parchment-lined baking tray.
Put inside a preheated oven of 350 degrees F and bake for 25-30 minutes.
Serve right away or serve in a bun.
Enjoy!

Tips and ideas:

If you don’t have an oven, you can cook the vegan patties in a frying pan.
Set a frying pan over medium flame and heat some olive oil.
Fry the vegan patties for 4-5 minutes on each side or until golden brown.

You can add tomato slices or any vegetable or fruit as toppings.

Healthy Vegan Potato Burgers
Images – http://www.youtube.com/watch?v=JF46mOl6STc

Vegan Loco Moco Recipe

Make a healthy and vegan version of the classic Hawaiian dish loco moco. This vegan loco moco consists of rice with veggie patty and a vegan replacement for a sunny-side-up egg. This recipe will make egg white with plant-based milk, rice flour, potato starch, and tofu. Egg yolk will be substituted by a mixture of vegan egg yolk replacer and calcium chloride.

Ingredients:

• 2 scoops cooked brown rice
• veggie patty
• sriracha sauce

Gravy:

• 3 tbsp vegan butter
• 5 tbsp whole-wheat flour
• 2 cups veggie broth
• 1-2 tsp ketchup
• 1 tsp Worcestershire sauce
• soy sauce to taste
• ground black pepper to taste

Vegan Egg White:

• 2 cups plant-based milk
• 1/2 cup rice flour
• 1/2 cup potato starch
• a pinch of salt
• 3 oz extra firm silken tofu

Vegan Egg Yolk:

• 2-3 tbsp vegan egg yolk replacer
• some water
• 5 grams calcium chloride
• 500 ml filtered water

Instructions:

Gravy

Set a pan over medium heat.
Add vegan butter and whole-wheat flour.
Stir to combine until color changes to tan.
Pour veggie broth.
Stir and let it simmer.
Add ketchup, Worcestershire sauce, and soy sauce.
Season with ground black pepper to taste.
Stir to combine.
Remove from the heat, then set aside.

Egg White

Prepare a food processor.
Break the silken tofu into small pieces.
Add them to the processor.
Pour a cup of coconut milk.
Season with salt.
Push until smooth and well combined.

Set a frying pan over high heat.
Spray with olive oil.
Spread a thin layer of 2 tbsp of the tofu mixture in the pan.
Cook for 2-3 minutes or until set.
Flip on the other side and cook for another 2-3 minutes or until set.

Vegan Egg Yolk:

In a blender, add some water.
Add 1-2 tbsp of vegan egg yolk replacer.
Blend until well combined.
Set aside.

Mix 5 grams of calcium chloride and 500 ml of filtered water in a container.
Spoon some of the solution into a glass with a small diameter such as a wine glass.
Swirl the solution around the glass.
Pour the solution back into its container.
Pour a small amount of vegan egg yolk mixture into the glass.
Pour about 1-2 tbsp of the calcium chloride solution around the edges of the glass.
Gently swirl the glass for 30-40 seconds.
Pour out the vegan egg yolk and put it into a water bath for a few minutes.

Assembly:

On a plate, add 2 scoops of cooked brown rice.
Add a veggie patty, homemade or store-bought.
Drizzle with 2-3 tbsp of the gravy.
Add vegan egg white and vegan egg yolk.
Drizzle with sriracha sauce and more of the gravy.
Serve and enjoy!

Vegan Loco Moco Recipe
Images – http://www.youtube.com/watch?v=fZWS-nkTyWo