Happy new year, friends!
Let's start the year off right and be realistic about our food-related New Year's Resolution this time, okay?Cross off "diet" or "weight loss" from the list... or any other super-strict orders you're demanding of yourself.
Instead, let's focus on giving ourselves a bit of compassion. With regards to food, we'll focus on eating in a way that's more wholesome and nourishing, without depriving ourselves of foods we truly desire... sound good?
A synonym for "depriving" is "punishing"... not nourishing. We want to nourish.
And on that note, let's talk burgers.
You're probably thinking I'm crazy. Talking about eating wholesome and then I go on to talk about eating burgers.
But this here burger is nourishing, alright!
Who says you need meat to make a mean one?
This burger will satisfy every burger craving you could possibly have... and is a burger you don't need to feel guilty for eating. Jackpot?
When people learn about the plant-based way of eating they often ask,
"Where do you get your protein?"
The thing is: we don't have a problem with getting enough protein in developed western countries.
Think about it: when was the last time you heard about anybody being admitted to the hospital with protein deficiency?
In fact, can you even think of the medical name for protein deficiency?
Likely not. It's called kwashiorkor.
But why haven't you heard of it then? Well, it's a deficiency more commonly found in sub-Saharan Africa where food supply is low. You may have seen on television - kids with thin arms and legs but swollen-looking bellies. This is the classic physical manifestation of kwashiorkor.
But again: it is extremely rare in developed countries.
What's not rare? Fiber deficiency. And the health implications of this are far more concerning in developed countries. According to this publication in the American Society for Nutrition, over 90% of adults and children don't meet their recommended amount of daily fiber.
Over. 90. Percent.
You don't need me to tell you that's alarmingly high.
Inadequate fiber impacts risk of heart disease, stroke, diabetes, high blood pressure, obesity, metabolic disorders, and of course gastrointestinal disorders. According to this publication, at least $800 million each year is spent on laxatives in the USA alone.
Uncommon: people admitted to the Emergency Room with protein deficiency
Common: people admitted to the Emergency Room due to constipation or other bowel-related issues.
So our problem is not protein. It's fiber. And now my question back to you is,
"Where do you get your fibre?"
Luckily plant-based diets offer this advantage, plus many more.
And so this burger is not only darn delicious, but it's also darn good for you.
Loaded with insoluble and soluble fibres from the oats, beans, sunflower and flax seeds and the antioxidant boost from the spices... you're eating your way to immortality, friends.
Oh and one more place you'll find some fiber? In this you-won't-believe-it's-not-real-mayo cajun mayo, made with just 3 ingredients:
Oh boy. Is this ever the best sauce for a burger.
Are these enough mouth-watering pictures to make you want to make and eat this right now?
Let's get started....
Bean & Oat Burger with 3-ingredient Cajun Mayo
▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free
Yield: 4 thick patties, 6 thin patties
Prep Time: 15 min
Cook Time: 25 min
Total Time: 40 min (excluding 1 hr soaking time for cashews)
INGREDIENTS: Burger Patty
2 Tbsp (15g) ground flax seeds
1 tsp (5mL) olive oil
1 medium yellow onion, finely diced
2 cloves garlic, crushed
1.5 cups (400g) cooked pinto beans*
1/3 cup (50g) raw or roasted sunflower seeds (or walnuts)
3/4 cup (115g) rolled oats (or breadcrumbs)
1 tsp (5g) each ground cumin, paprika powder, cajun seasoning spice
1 tsp (5mL) olive oil
4 cups (440g) button mushrooms, thinly sliced
2 medium red bell peppers, thinly sliced
1/2 tsp each ground cumin, paprika, onion, & garlic powder
4-6 burger buns
1 cup (30g) arugula (or sub other leafy green of choice)
1 cup Creamy Coleslaw (optional)
1/4 cup (20g) raw or pickled jalapeño slices (optional)
INGREDIENTS: Cajun Mayo
1/3 cup (50g) raw cashews, soaked in water for 1 hour
1 lime, juiced
2 tsp (8g) cajun seasoning spice
Add ground flax seeds plus 6 Tbsp water to a large food processor. Allow to sit for 5 minutes until flax seeds gel, stirring once halfway.
In a medium pan on high heat sauté the onions in oil until lightly golden, about 5 minutes. Add splashes of water as needed while stirring to prevent burning. Add the garlic and sauté for another 2 minutes.
Add the caramelized onion and garlic mixture to the food processor, along with the remaining ingredients for the burger patty. Blend on high and scrape down sides until well combined. Let it sit to gel while preparing accompaniments.
In a medium pan on medium-high heat sauté mushrooms in oil. Don’t worry if it seems dry at first, after about 3 minutes the mushrooms will naturally release water. After 5 minutes of cooking, add the bell pepper and spices and cook for another 3 minutes. Add water if needed to bring up the spices from the bottom of the pan and to avoid burning. Set aside.
Prepare the cajun mayo by placing all ingredients in a blender and adding 1/4 cup water - blend on high until creamy. Set aside.
Divide the bean and oat mixture into the desired number of patties. Cook on a non-stick pan on medium-high heat, using 1/2 tsp oil per patty per side. Cook until lightly browned, about 3 to 4 minutes per side.
Serve on burger buns with coleslaw, sautéed mushroom and bell pepper mix, and topped with arugula, cajun mayo and jalapeños. Enjoy!
*This is about 3/4 cup dry beans, or the amount in a 400 g can.
Speed-it-up: using canned beans speeds up the process.
Storage: in the fridge for up to three days and freezer for up to two months.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes