Simple Black Bean Zucchini Burgers

Sometimes dinner needs to be quick. And easy. Realllll easy, ya dig? Last night was one of those nights. The end of the work week can sometimes be quite tiring, especially knowing there's a busy weekend coming up. So relax, and make these simple burgers with just four ingredients. Zucchini, black beans, flax seed, and some seasonings. Blammy! That's it.

If for some weird reason you still aren't convinced, check out these burgers' sweet stats. A slim 130 calories with 5 grams of healthy black bean and flaxseed fat, 18 complex carbs, 8 grams of fiber (say what?!?), and 7 grams of preferred, plant-based protein. You're impressed. Me too. I normally don't do calorie configuring, but I just couldn't resist. I knew these would be way too awesome on the nutrient scale. Black beans and flax seed? Get outta here, there're some of the healthiest foods around!

That being said, it's very important to have an insane, I'm-gonna-turn-you-vegan, homemade veggie burger recipe in your back pocket. Do not underestimate the power of a mind-blowing homemade vegan burger. I have one of those recipes and it would completely knock your socks off, however, it is super labour intensive. I'm working on keep all the flavor and texture, but making it a bit more user friendly at this time. Then I'll share. 

But this burger? This guy is for when you want something quick, very healthy, and very tasty. Save the laborious, omni-converting burger for when you have the time...and patience. 

Simple Black Bean Zucchini Burgers

Makes 5 patties

Notes: These are soft burgers, they don't really have a "meaty" texture. If you don't have a food processor, the zucchini can be shred by hand. 

• 1 15 oz. can black beans, rinsed and drained
• 1 medium zucchini (about 2 cups), shredded
• 1/2 cup ground flax seed
• 1 tsp. steak seasoning
• 1/2 tsp. dried parsley 
• 1/4 tsp. liquid smoke (optional)

In a large bowl, add the black beans and mash them with the back of a rounded measuring cup.  

Shred the zucchini (I did this in a flash with my food processor) and add it to the beans. 

Add the remaining ingredients and mix with your hands, until very well combined. Allow to rest for 10 minutes. 

Coat a large frying pan with nonstick cooking spray and heat over low. Meanwhile, form the mixture into 5 patties.

Fry each patty a few minutes on one side, until browned. Flip and brown the other side. They can be fried in batches if they don't all fit at the same time.  

Serve hot and however you like. We did ketchup and whole grain mustard, but I bet a vegan BBQ sauce would be good as well!

[yumprint-recipe id='105']You best be listening to this song. Dad, if you read this post (I'm still not entirely sure if he reads the blog or not), you'll probably enjoy this song.

[soundcloud url="https://api.soundcloud.com/tracks/67807103" params="color=59ab7a&auto_play=false&hide_related=false&show_artwork=true" width="100%" height="166" iframe="true" /]

German Word of The Day: Beans --> Bohnen (pronounced: bone-in)

Good Deed of The Day: This one absolutely broke my heart. Fun fact: Deer is my favorite animal! Sign this petition by former Cornell students to stop the trapping of deer who are then shot in the brain with metal rods. I get that deer are overpopulated and yadda yadda. I get it. But hummm, I wonder who caused that?? Maybe people need population control. Hey, I'm not sayin'...but...you know. Really though? Is this the best way to handle it?

Vegetable Quinoa with a Maple Lemon Vinaigrette

This Vegetable Quinoa with Maple Lemon Vinaigrette is truly one of Todd and my favorite dishes. It's hearty, healthy and it's the perfect blend of flavors thanks to the sweetness from the maple syrup, the saltiness of the miso paste and the sourness from the lemon juice and the vinegar. I love everything about it and I am so happy to finally share one of my all-time, most beloved dishes!

I really enjoy TruRoots Organic Sprouted Bean Trio, which is a mix of dry, quick-cooking lentils, adzuki, and mung beans. I get mine from Costco, but you could use any bean(s) you like! If however, you have an aversion to beans, then just double the quinoa and it's water and ignore the beans and their respected water.

Vegetable Quinoa with a Maple Lemon Vinaigrette

Inspired by Iowa Girl Eats

Serves 6

• -- For the Quinoa and Beans --
• 2 cups water (for the quinoa)
• 1 cup dry quinoa
• 3 cups water (for the beans)
• 1 cup dry TruRoots Sprouted Bean Trio (or double quinoa)
• 2 Tbsp. olive oil
• 4 garlic cloves, minced
• 3 medium zucchinis, chopped
• 4 ears of cooked corn , kernels cut off the cob (about 3 cups frozen/fresh)
• 2 medium tomatoes, chopped
• 4 green onions, sliced thinly
• small handful of fresh basil, chopped finely
• -- For the Maple Lemon Vinaigrette --
• fresh juice from 1 lemon (about 1/4 cup)
• 3 Tbsp. maple syrup
• 2 garlic cloves, minced
• 1 1/2 tsp. raw apple cider vinegar
• 1/2 tsp. miso paste
• 1 tsp. salt
• 1/2 tsp. ground black pepper

To start, bring the 2 cups of water and 1 cup dry quinoa together to a boil. Make sure to rinse the quinoa first! Once boiling, reduce to a simmer, cover and cook for 15 minutes. When done cooking, fluff with a fork.  At the same time bring the 3 cups of water and 1 cup sprouted bean trio together to a boil, then reduce to a simmer, cover and cook 5 minutes. Once the 5 minutes are up, allow to rest, covered for 10 minutes and then drain.

While the quinoa and beans cook, begin by preparing the vegetables. In a large frying pan heat the olive oil, then add the garlic, zucchini and corn. Saute over medium-low heat for about 10 minutes or until the zucchini is tender.

While the zucchini is cooking, whip up the vinaigrette. It's very easy. Simply whisk all the ingredients together in a small bowl! Oh and please, for the love of good food, use fresh lemon juice...from like, a real lemon. Just trust me!

You can't really tell in the photo below but that lemon was just thawed from being in the freezer. That's right! If you've got a lemon that's on it's way but you're not ready to use it, just freeze it. When you need lemon juice, just soak it in a bowl of hot water for 10 minutes and then squeeze away. I wouldn't do it if I needed lemon slices though, but for lemon juice it's perfect!

Once the zucchini mixture is done cooking, turn off the heat and add in the cooked quinoa, cooked beans, tomatoes, basil and green onions. Then add in the vinaigrette and mix well to combine. Serve warm.

It was a rainy day here in Alaska indeed. A perfect day for a warm and wholesome quinoa and bean salad!

Last night for dinner we had my Sweet Potato Mac and "Cheese" and it was sooo good! Rainy day comfort food is the best food.

Vegetable Quinoa with a Maple Lemon Vinaigrette

Recipe Type: Entree

Author: Katie - Produce On Parade

Serves: 6

This Vegetable Quinoa with Maple Lemon Vinaigrette is hearty, healthy and it's the perfect blend of flavors thanks to the sweetness from the maple syrup, the saltiness of the miso paste and the sourness from the lemon juice and the vinegar.

Ingredients

• -- For the Quinoa and Beans --
• 2 cups water (for the quinoa)
• 1 cup dry quinoa
• 3 cups water (for the beans)
• 1 cup dry TruRoots Sprouted Bean Trio (or double quinoa)
• 2 Tbsp. olive oil
• 4 garlic cloves, minced
• 3 medium zucchinis, chopped
• 4 ears of cooked corn , kernels cut off the cob (about 3 cups frozen/fresh)
• 2 medium tomatoes, chopped
• 4 green onions, sliced thinly
• small handful of fresh basil, chopped finely
• -- For the Maple Lemon Vinaigrette --
• fresh juice from 1 lemon (about 1/4 cup)
• 3 Tbsp. maple syrup
• 2 garlic cloves, minced
• 1 1/2 tsp. raw apple cider vinegar
• 1/2 tsp. miso paste
• 1 tsp. salt
• 1/2 tsp. ground black pepper

Instructions

1. Bring the 2 cups of water and 1 cup dry quinoa together to a boil. Once boiling, reduce to a simmer, cover and cook for 15 minutes. When done cooking, fluff with a fork. At the same time bring the 3 cups of water and 1 cup sprouted bean trio together to a boil, then reduce to a simmer, cover and cook 5 minutes. Once the 5 minutes are up, allow to rest, covered for 10 minutes and then drain.
2. In a large frying pan heat the olive oil, then add the garlic, zucchini and corn. Saute over medium-low heat for about 10 minutes or until the zucchini is tender.
3. While the zucchini is cooking, whip up the vinaigrette. Simply whisk all the ingredients together in a small bowl!
4. Once the zucchini mixture is done cooking, turn off the heat and add in the cooked quinoa, cooked beans, tomatoes, basil and green onions. Then add in the vinaigrette and mix well to combine.
5. Serve warm.

3.2.1255

Green Curry with Summer Squash and Fresh Peas

Guess what? I have some very exciting news! I'm going to be featured tomorrow, May 17th on NoshOnIt! So cool! Head on over to http://www.noshon.it and check out the site. They have daily recipes from featured chefs, like moi, and a theme for each day, such as Sweet Tooth Friday and World Cuisine Wednesday. If you like, you can even sign up for a daily recipe via email. Tomorrow I'll post the link for my feature as well. Now on to curry. Oh curry. How do I love thee? Let me count the ways. You're absurdly scrumptious, creamy, luscious,  healthy, quick and easy to prepare and ultimately so utterly divine. This is a most delicious curry, and I love that it only takes as long as the rice needs to cook.

For this curry I used a store bought green curry paste. You know the ones, those tiny little jars found in the "ethnic" section that are like $6. I can't believe it's called the ethnic section. Is that even proper? I don't know. Anyways, one fine and glorious day though, I will make my very own homemade curry paste and relish in it's infinite awesomeness. But until then...I will continue to buy my store bought paste. In the ethnic section. I think it should be called the worldly section. I like that better. I shall start the revolution.

I used pink rice in this recipe but red rice, basmati or jasmine would also work beautifully. Also, I really enjoy the earthiness of bamboo shoots but if they aren't your thing or you've never had them, maybe start with only one 5 oz can.

Green Curry with Summer Squash and Fresh Peas

Inspired by A House In The Hills

Serves 4

• 1 1/2 cup pink rice (or any you desire)
• 1 tablespoon coconut oil
• 1 1/2 Tbsp. Thai green curry paste
• 1 garlic clove, minced fine
• 1/4 tsp. red pepper flakes (optional)
• 2 small onions or 1 large onion, chopped
• 2 large pinches of salt
• 2 zucchini or about 2 cups, chopped
• 3 yellow summer squash or about 2 cups, chopped
• 2 cans (10 oz total) of bamboo shoots, drained
• juice from 1/2 lime
• 1/2 Tbsp. brown sugar
• 1 can full-fat coconut milk
• 1/2 heaping cup of fresh or frozen peas, shelled
• 1/4 cup chopped basil

Begin by cooking the rice according to the package. I soaked mine first for about 24 hours but that's optional. I used 3 3/4 cups of water in my rice cooker. Tip: spray the rice cooker bowl with a non-stick cooking spray to keep the rice from sticking. It makes cleanup so much easier, which obviously I love!

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In a large wok or frying pan add the coconut oil and heat for a minute over low heat. When the oil is hot, add the curry paste, garlic, red pepper flakes and stir for one minute or so, then add the onions. Saute until they are almost translucent and soft, about 5 minutes. Add two large pinches of salt and stir.

Now add the squash, zucchini, bamboo shoots, coconut milk, lime juice and brown sugar. Cook over medium-low heat for about 10-15 minutes or until the vegetables begin to soften, then add the peas and cook another 5 minutes. Stir occasionally.

When the vegetables become tender, serve the curry over rice, and sprinkle with 1 Tbsp of chopped basil.

Curry has to be one of my most favored dishes, especially if it's full of wonderful vegetables. If you have a fantabulous recipe for red or green curry paste , feel free to share! P.S. I love the steam captured in the photo above. Yummy curry.

source of rice image