Whether you love broccoli or tolerate it, this broccoli hummus is a winner. Easy to make, and so convenient for lunches and snacking throughout the week, it’s a recipe to celebrate both deliciousness and good health in one fell swoop….
[Post #78 for 100 days of Vegan, Gluten-Free, Portable Power Pucks]
Summer is coming to a close, and grilling will soon be replaced by stews, soups, and slow-cooker meals.
But that doesn’t mean you have to give up burgers.
I suggest eating them on a regular basis, all year long. For dinner. In your packed lunch. And don’t forget snacks.
Begin your new eating trend with my Mini Greek Quinoa & White Bean Burgers.
You don’t need buns; these are ready to pick up and
eat devour just as they are. Condiments are likewise unnecessary as these burgers are already packed with big flavors, and vegetables, too.
They are also:
*Scrumptious (just ate another one before writing this post)
*Quick and easy to make (hello again, muffin tin)
*Packed with super-nutritious ingredients
*Loved by meat-eaters & non-meat eaters alike
*Made with affordable, familiar ingredients (see below)
If you, like me, have been looking for more savory power bar options, these burgers definitely qualify; I have hauled them around with me this past week and just one is a serious appetite buster + energy enhancer! With a mere 91 calories each, these not-so-mini minis are packed with slow burning carbs and almost 5 grams of protein. They also boast the following attributes:
*Low in sugar
*High in dietary fiber
*High in iron
*High in manganese
*Very high in magnesium
*Very high in phosphorus
*High in potassium
*High in Vitamin A
*Very high in vitamin B6
*Very high in vitamin C
I gave these burgers a Greek spin with dried dill, but changing the flavor profile is as simple as changing the flavorings. For example, Italian herb blends, herbes de Provence, basil, oregano, thyme…all can be used in place of the dill. Have fun making them your own!
A quick note from your humble recipe developer: avoid my initial mistake in making these, and do not process the beans. You want some texture from the beans, so stick with a fork and bowl to mash them up.
The flaxseed meal mixture holds the burgers together, but also keeps them moist and tender (thanks to the omega 3 fats). You could also use some ground chia for the same effect (I’ve added notes in the recipe for doing so).
Happy eating everyone, and, in closing:
Eat more burgers!
- ⅓ cup water
- 2 tablespoons ground flaxseed meal
- 2 to 3 cloves garlic, minced ( or 1-1/2 teaspoons garlic powder)
- 2 teaspoons dried dill
- 1 15-ounce can white beans (I used cannellini beans), drained and rinsed
- 1 cup packed fresh flat-leaf parsley leaves
- ½ cup rolled oats, ground into a fine flour
- 1-1/2 cups cooked, cooled quinoa (made from ½ cup dry quinoa)
- ½ cup chopped roasted red bell peppers (from a jar)
- fine sea salt and freshly cracked black pepper to taste
- Preheat oven to 375F. Grease or spray all 12 cups of a standard muffin tin.
- In a small bowl or cup, combine the water, flaxseed meal, garlic, and dill; let stand at least 5 minutes to thicken.
- In a large bowl, mash the beans with a fork. Mix in the flax mixture, parsley and oat flour until blended, then stir in the quinoa and red peppers. Season to taste with salt and pepper.
- Portion burger mixture evenly (about ⅓-1/2 cup each), shaping into a loose patty; press into prepared cups.
- Bake in the preheated oven for 25 to 30 minutes until deep golden brown and set at the centers. Let cool in tins on wire rack for at least 5 minutes before removing. Serve warm or room temperature.
Storage: Store in an airtight container in the refrigerator for 5 days or freeze for up to 3 months. These will keep well at room temperature for several hours (e.g., packed in a lunch bag).
[Post #76 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
We are 70+ power puck posts strong at this point and I can say, without hesitation, that I like each and every recipe and absolutely love others.
These pucks are in a category all of their own: I am crazy about them.
If you have ever hunkered for a savory power bar–one that you can vary to your heart’s desire with different herbs and spices, vegetables, nuts, seeds, and more–this is the recipe for you, too. Allow me to introduce you:
The base for these bars comprises readily-available, affordable, familiar ingredients: flaxseed meal (to hold everything together, plus to contribute healthy omega-3 fats), rolled oats, milk (nondairy or milk), some seeds or nuts, white beans (adding both creaminess and protein), and shredded carrots (for moisture and subtle sweetness). I chose classic flavorings–garlic (I used garlic powder to streamline the process, but you can use fresh, if you like), a dried herb blend (complex flavor in on convenient ingredient), salt, and freshly cracked pepper–but the possibilities for flavor variation are vast,
The method took a few trials and errors, but I got it down so that the results are decidedly bar-like: a soft bite, but with some toothsome texture (the seed/nut topping adds a great contrast crunch) and firmness for portability on hikes, runs, backpacking excursions, or daily trips to school and work.
Yes, these are round (technically pucks instead of bars); it’s for convenience as well as texture. Regarding the former, baking in a muffin tin means no cutting (nor crumbling) post-bake. Fill cups, bake, remove from tin, done!
Using a muffin tin means instant portion control, too.
As for texture, baking in muffin tin cups yields more baked edges, a pleasing contrast to the tender centers.
I opted for carrots as my vegetable of choice; just like the ubiquitous banana in many DIY energy bars, carrots are inexpensive, nutrient-dense, great-tasting, and convenient (they keep in the refrigerator crisper for weeks). But you can use equal amount of zucchini or other finely grated/chopped vegetables, such as parsnips, sweet potato, spinach, kale, you name it..
Each puck is balanced combination of slow-burning carbs and protein, so prepare for some serious energy and satisfaction. If it’s a savory protein bar you are after, simply add a scoop of your favorite unsweetened (plain) protein powder to the batter, as well as 1 or 2 additional tablespoons of milk or water.
Here’s to savory power! Let me know if you give these bars a try–I would especially love to hear (or see!) your unique adaptations. 🙂
- 1 cup nondairy milk (or dairy milk, if not vegan), divided use
- ⅓ cup flaxseed meal
- ⅔ cup rolled oats (certified GF, as needed)
- ⅓ cup seeds or nuts (I used pepitas, hemp hearts & sunflower seeds)
- ½ cup rinsed and drained canned white beans
- 2 tablespoons tahini or almond butter
- 2 teaspoons herbes de Provence or dried Italian herb blend
- 1 teaspoon garlic powder
- ½ teaspoon fine sea salt
- ⅛ teaspoon cracked black pepper
- 2 medium carrots, finely shredded (use small holes of grater)
- 3 tablespoons additional seeds or chopped nuts
- Preheat oven to 350F. Grease or spray 8 cups of a standard size muffin tin.
- In a medium bowl, stir together 3/4 cup of the milk and flaxseed meal, Let stand at least 5 minutes.
- Meanwhile, process the oats and ⅓ cup seeds/nuts in food processor until finely chopped (but not powdery); add to bowl with flaxseed meal.
- In same food processor, process the beans, tahini, and remaining ¼ cup milk until smooth; add to flaxseed mixture along with herbs, garlic powder, salt, pepper and carrots, stirring until blended.
- Divide mixture evenly among prepare cups, smoothing tops. Sprinkle with seeds or nuts, gently pressing into batter.
- Bake in the preheated oven for 30 to 35 minutes until golden brown at edges. Transfer to cooling rack and cool for 20 minutes, then remove from tin and cool completely.
Add more protein: You can easily add some unsweetened (plain) protein powder to these; you will want to add a few more tablespoons of milk, or water.
Vegetable Variation: An equal amount of zucchini or other finely grated/chopped vegetables (e.g., parsnips, sweet potato, spinach, kale) can be used in place of the carrots.
[Post #49 for 365 days of Vegan, Gluten-Free, Portable Power Pucks]
Peanut butter. Jelly. Avocado. Chocolate-hazelnut spread. Hummus.
They all taste pretty great on bread.
So here’s some great bread. Not sweet, nor flavor-blasted. Just great, everyday bread for slathering with your favorite toppings, splitting to make mini-sandwiches, toasting, or munching straight up. It is cheap and easy to prepare, keeps well, goes with just about everything, and will fill you up without weighing you down.
Oh, and it’s grain-free. And Vegan. Gluten-free, low-carb, high fiber, sugar-free, and only 55 calories per piece, too.
The inspiration came from my Flourless Flax Power Pucks. They are sweet, made with nut butter, maple syrup and dried fruit, and they happen to be one of those recipes that I never tire of making and eating.
But what about a savory flax bread? One without any sweetness and plenty of versatility?
It took me several rounds of testing, but I finally pulled it off. Flaxseed meal stars front and center, adding nutty flavor plus healthy fats and mega fiber. In place of nut or seed butter, I used pureed white beans, which contribute both structure and moisture. Some almond milk, salt, leavening and a bit of coconut flour sealed the deal.
You can get these in the oven in about 5 minutes. Really.
I hope you make these, soon! I know you will enjoy them (and don’t forget to add any and all sorts of flavors, herbs, nuts, seeds, or whatever floats your boat!).
- ¾ cup canned white beans, rinsed and drained (1/2 a 15-oz can; I used Great Northern beans)
- ⅔ cup plain nondairy milk (I used almond milk)
- ½ cup flaxseed meal
- 1 tablespoon coconut flour
- ¼ teaspoon fine sea salt
- ¼ teaspoon baking powder
- Preheat oven to 325F. Grease or spray 8 cups of a standard muffin tin.
- In a food processor or blender, process drained beans and milk until smooth. Transfer to a medium bowl; stir in flaxseed meal, coconut flour, sea salt and baking powder until blended and smooth. Divide batter evenly among prepared cups.
- Bake in preheated oven for 18 to 23 minutes or until edges are lightly browned and the centers are just set. Let cool in pan on wire rack for 10 minutes, then transfer bread pucks directly to rack to cool completely.
Milk: Use any nondairy milk you like except for full fat coconut milk. If you are not avoiding dairy, feel free to use dairy milk.