Category Archives: Beans

Easy 3-Ingredient Burgers

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You’ve recently learned how to make burgers out of leftover soup, but how about burgers with only 3 ingredients!?! These are so easy to make and hold together really well, ready for whatever toppings you enjoy most. We like sautéed or raw spinach/collard greens, avocado, red onion, pickle relish and Southwestern Chipotle Sauce or Habanero Sauce (our latest favorite!) served with a side of Sweet Potato Fries.

This recipe calls for HOT beans – I usually cook a pound of beans in my electric pressure cooker and once they are done I assemble these burgers (and save the leftover beans for other things). You can also cook beans in a crock pot, make sure to soak them overnight before you cook them. Make sure to save the water you cooked the beans in when you drain them, helps the burgers stick together better!

3-Ingredient Burgers with Sweet Potato Fries

This is another awesome Melomeals recipe – A.K.A. “The Food Genius” 🙂 I make about 9-10 average sized burgers from this one recipe, enough for leftovers for a few days!

3-Ingredient Burgers

Ingredients:

  • 3 C HOT Beans (HOT means TEMPERATURE) 
  • 2 C old fashioned oats (rolled oats, uncooked) – I’ve used quick oats or rolled oats
  • 1 envelope onion soup mix – I use Lipton or the Sprouts brand packet
  • Hot bean liquid if needed to bring the mixture together – I use about 1/3 cup of bean liquid for a batch of burgers

Method:

  1. Mix everything together
  2. Let mixture cool
  3. form into patties and cook over medium heat in a cast iron skillet for 5 minutes a side

3 Ingredients!

Mix HOT beans with oatmeal and onion soup mix - form patties

5 minutes on each side - use a cast iron skillet if you have one

This one is topped with Habanero Sauce... Yum!

This one topped with Follow Your Heart Nacho Cheese and Habanero Sauce

Chickpea Burger on top of kale and mushrooms

Black Bean & Quinoa Chili

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Here’s another great recipe from Melomeals: Vegan For $3.33 A Day, this is one of our favorite meals! This chili is even better the second day and even better than that thawed from the freezer! I usually double this recipe and freeze half in 2 cup portions for my hubby to take to work. This is really good topped with Chipotle Sauce.

Black Bean & Quinoa Chili

 

Ingredients:

2 T olive oil
1 large onion or 1.5 cups diced
5 cloves garlic, or 1.5 T minced
1 t cumin seeds (ground is OK)
1 t coriander
2 T chili powder
1/4 t oregano or marjoram
2 serrano chiles, seeded if less spice is desired, chopped – I omit these sometimes so my toddler will eat it
1 small green pepper or 3/4 c chopped
1 small red pepper or 3/4 c chopped
pinch salt/pepper
3 c black beans (28 oz can or 1 c dried. but if they’re dried they need to be cooked first)
4 c vegetable stock or water
2 bouillon cubes if not using stock – I use 1 cube 
1/2 c quinoa, rinsed
15 oz can corn or 1.5 c frozen corn – I use frozen corn
14 oz can diced tomatoes, or better yet, Rotel
more stock/water if necessary
Juice of 1 large lime – I add the zest in as well
2 c cilantro, chopped
salt/pepper to taste

Method:
1. In a heavy bottomed soup pot over medium heat, place the first 11
ingredients in the pan and saute for at least 10 minutes.

2. Add the beans and stock and quinoa and bring to a boil. Cover, turn heat down
to a simmer and cook for 20 minutes

3. Then add the corn and tomatoes.

4. You may need to add more water to reach your desired thickness.

5. Turn heat to low and cover for 20 more minutes.

6. Stir in the lime juice and cilantro and season with salt/pepper to
taste.

7. Top with vegan sour cream, avocado and Chipotle Sauce! 

Veggies

Saute

Add beans and stock

Add corn and tomatoes

Yummy!

Fat Free Smoky ‘Cheeze’ Spread

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I’ve been wanting to make this for a while now so yesterday I finally did it! SO glad I did because this is really good! I ordered a pound of lima beans from NutsOnline.com just for this recipe, in addition to my regular order (love that site!). I sent a container of this spread to work with my hubby for his veggies sandwiches, he loves it! I toasted a piece of Ezekiel bread, spread this over it, topped with leftover Chipotle corn salsa and broiled for a few minutes. YUMMY!

Fat Free Smoky 'Cheeze

I made the beans in my pressure cooker after soaking them overnight – a definite learning curve because the manual didn’t say how long to cook them so my first batch was pulverized! My daughter likes to snack on lima beans, so I learned today when I threw some in a cup for her snack, just to see what she would do. Yay for new healthy toddler snacks!!

This recipe is from Melomeals, my favorite food blogger!(as I’m sure you know by now!)

Fat Free Smoky Cheese Spread

  • 2 cups (preferably warm) large lima beans
  • 4 cloves garlic
  • 1 small red or orange pepper – I used a Habanero pepper and removed the seeds
  • 1 cup sauerkraut, drained of liquid (reserve liquid)
  • 2-4 tablespoons light miso – I used about 2 1/2 Tbsp
  • 1 tablespoon dijon mustard
  • 1 tablespoon onion powder
  • 1/2 tablespoon chipotle powder
  • pinch nutmeg
  • 1/4 cup nutritional yeast
  • 2-4 tablespoons brine from green olives (or sauerkraut liquid) as needed to thin mixture – I used about 3 Tbsp
  • Salt/pepper to taste
  1. In a food processor, process garlic first, then add the pepper.
  2. Puree completely, then add the rest of the ingredients.
  3. Let mixture sit for an hour or so, then taste and adjust seasonings.

Yummy!

Spread this on toasted Ezekiel bread, topped with leftover corn salsa from Chipotle and broiled. YUMMY!

Kale Salad with Maple Lemon Dressing

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This dressing is so good! You can add this to steamed veggies, potatoes and sandwiches, it’s so delicious! I found the dressing recipe on the Forks Over Knives website – I included my changes too, it was a little too sharp tasting so I added some Stevia and extra lemon. I decided to mix it with cranberries, oranges and almonds and it turned out great! The orange juice in this salad makes it even better! My toddler loves this salad! I add lima beans to her salad if I’m serving it as a meal, she loves them!

Kale Salad with Maple Lemon Dressing

Kale Salad with Maple Lemon Dressing*

(Salad)

1 bunch of kale, stems removed and chopped or torn into bite-sized pieces – I used green kale this time but any kind is good!

Dried cranberries, about 1/3 cup

Slivered almonds, about 1/3 cup

2 oranges – wedges removed (see pics for instructions) and juice reserved for salad

(Dressing)

Zest and juice of 2 lemons – I added 1 more juice and zest but try it with 2 first

1 (15-oz.) can white beans, drained and rinsed

1/4 cup tahini

1/4 cup stone-ground mustard

3 Tbsp Braggs Amino Acids (or wheat-free tamari or low-sodium soy sauce)

2 Tbsp. 100% pure maple syrup

1/4 cup nutritional yeast flakes

1/2 cup water

1/8 tsp Stevia or to taste

1. Place all dressing ingredients into blender (I use my Vitamix) and blend until smooth.

2. Chop or tear clean kale into salad bowl, add cranberries, almonds and orange segments (see pics) – top with dressing and massage with hands or toss with tongs

This salad (and dressing to top other goodies!) will keep in the fridge for a few days.

Dressing

Blend ingredients in blender (Vitamix works great!)

Wash, spin or towel dry kale, chop

Cut the top and bottom off the orange(s)

Cut off the peel and pith with a sharp knife in a curved motion against the orange

Ready to cut segments! (P.S. You can cut ANY fruit like this!)

Remove segments with a knife, add to salad. Squeeze orange into salad after all segments are removed

Add cranberries and almonds with dressing, toss with tongs or hands

Toss

Yummy!

Protein Packed Apple Cinnamon Oatmeal

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This is a great way to use up leftover white beans and add a little more protein and fiber to your breakfast! Sometimes I add raisins, almonds or walnuts and I always top it with fruit!

Protein Packed Apple Cinnamon Oatmeal

This recipe is from Melomeals: Vegan For $3.33 A Day – she wrote it on her Facebook page one morning and I had to try it.

Protein Packed Apple Cinnamon Oatmeal

– 1/2 cup white beans (I use whatever I have left… today it was about 3/4 cup)

– 2 cups water

– 1/2 tsp cinnamon (I use 1 tsp)

– 1/4 tsp nutmeg

– 1 large apple, chopped

– 1/2 cup old-fashioned oats

– 1 Tbsp ground flax meal

– 1/4 tsp vanilla

– Stevia, to sweeten (I use Kal Brand Stevia Powder)

Directions:

1. Blend beans and water until smooth. (I use my magic bullet – it’s fast and cleanup is easy!)

– Add cinnamon, apple and oats to saucepan

– Bring to boil, reduce heat to low and cover – cook for 10 minutes

– Remove from heat, stir in flax and vanilla

– Sweeten with Stevia

Use leftover white beans

Blend in Magic Bullet

Add cinnamon, apples and oats to saucepan with bean water

Bring to a boil, cover and cook for 10 minutes

Add flax meal and vanilla before serving... sweeten with Stevia

Yummy!

 

Coconut Mung Beans (Pressure Cooker)

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I bought some mung beans at the Asian Market last week, I’ve been wanting to try them since they’re so good for you. This recipe is from Melomeals: Vegan For $3.33 A Day – I’ve had my eye on it for a while now so I decided to make it tonight. It’s really easy to make, doesn’t take much time at all and tastes delish! It was a tad too spicy for our toddler but not for us at all. The toasted coconut topping was a nice touch.

Coconut Mung Beans

  • 1 T coconut oil
  • 1 /2 t cumin seeds
  • 1 large onion, diced
  • 1 Serrano chili  (I used a jalapeno, all I had. Removed all seeds and diced)
  • 1 T minced ginger
  • 1 T curry powder (I used Kashmiri Curry from World Spice Merchant)
  • 1 c mung beans
  • 4 c water
  • 1 t Creole seasoning
  • Juice and zest 1 lemon (around ¼ lemon juice. You can use lime juice or 3 T of apple cider vinegar in place of lemon juice)
  • ½ c cilantro
  • Toasted coconut for garnish (I toasted unsweetened coconut shreds in my toaster oven on 325F for a few minutes)
  • Soy Sauce/Pepper to taste
* In case you’ve never seen them before, here are mung beans:

Dry Mung Beans

Directions:
  • In a pressure cooker over med hi heat add the oil, cumin, onion, chili, ginger, and curry powder along with a pinch of salt. Sauté for several minutes, then lower the heat down to low and continue cooking for 10 more minutes. (My pressure cooker doesn’t have a low setting so I just sautéed it for about 8 minutes or so)
  • Add the beans, water and Creole seasoning
  • Put top on pressure cooker and bring to high pressure for 6 minutes.
  • Let the pressure come down naturally then stir in lemon juice and zest and cilantro. Taste and adjust seasonings and add toasted coconut to garnish if you desire
  • Serve over rice – I used brown rice and served it with Naan bread… my hubby’s request!

Saute onions, pepper, ginger, curry, cumin seeds and a pinch of salt in coconut oil

Add beans, water and creole seasoning

Cover, cook on high pressure for 6 minutes

Toast unsweetened coconut for topping

Slow release pressure, add lemon juice, zest and cilantro

Yum!