Joy Makes Plant-Based Burgers and Fries!
Some of us have specific foods that we really have a hard time giving up when adopting a plant based, gluten free diet. Burgers and Fries can definitely fall into that category but by making some “tweaks”, we can satisfy our craving and still make a health-ful choice! Making your own bean burgers, rather than buying pre-made store bought versions, is simple and allows us to avoid fillers and additives we want to avoid. The recipe is flexible so play around until you find your favorite ways to make. The “Fries” are really baked and are a really great way to round out this meal, along with a green salad or just so many toppings that your burger “looks” like a salad! Enjoy!
- 14 oz can Kidney Beans (rinsed, well- drained & hand-mashed)
- ½ C raw oats
- ½ C cooked brown or red rice
- 2 T Tomato Paste (or other tomato product: salsa, ketchup, bbq sauce, etc.)
- 2 t mixed spice
- Whole, white potatoes (russets best)
- Granulated onion
- Freshly ground pepper & salt.
- (Optional other spices that you prefer)
Scrub potatoes and bake at 400 for approximately one hour.
While they are baking, prepare the burgers All of the burger versions start with the basic ingredients listed above. The other variations (below) substitute one or more of the other ingredients but the 14 oz can of kidney beans remains a constant so the other ingredients get doubled and the yield is, of course, doubled.
Simply mix the ingredients loosely and then flatten into patties and bake at 400 degrees on a parchment paper lined cooking sheet until tops are brown, flip and cook the other sides.
You will find the relative “done-ness” you prefer.
Cut the cooled potatoes into ½ inch slices then ½ inch strips, which resemble fries.
Arrange on a parchment lined cooking sheet and sprinkle with salt, pepper, other chosen spices and lastly, the granulated onion.
Place under broiler until the tops turn brown, flip and repeat.
We then use gluten free buns & all the standard burger toppings: onion, lettuce, tomato, avocado, pickles, mustard, ketchup, , etc.
Other variations include Falafel (sesame seeds, garbanzos) & Breakfast “Patties” (poultry seasoning.).
(all use kidney beans & another type of bean so all ingredients get doubled)
Mexican: Kidney & Pinto Beans, Salsa and Mexican spice (nice taco filling )
Indian: Kidney & Garbanzos, Oats and sweet potato (instead of rice) tomato paste & curry
Italian: Kidney & White Beans, Diced tomato, rice, barley and Italian spices. (can use as meatballs)
Southwest: Kidney & Black beans, oats & rice, bbq sauce, corn, southwest spices.
Why is this recipe good for you?
Really, do I need to address this? If we can substitute beans for beef (or even turkey) we are greatly reducing calories, saturated fat and all the chemicals associated with animal production.
All beans contain lots of fiber, antioxidants, high levels of plant protein, vitamins and minerals and low-glycemic index carbohydrates. All of these components make beans ideal for:
Improving Heart Health
Lowering Cancer Risk
Controlling Blood Sugar Levels
Improving Digestion & Gut Health
On top of the delicious, nutritious beans, we also get oats, rice (or other grains) high in B vitamins and fiber, the antioxidants from whatever tomato product we use and all of the veggies that we use as toppings. It’s such a delicious way to load up on veggies with a classic comfort food made better for us! Yay!
Of course getting rid of “frying” our “fries”, eliminates the danger of eating this delicious treat. Potatoes have gotten a bad rap over the years but are actually very good for us if we eat them without all the fats that most people often put on potatoes. Visit my episodes on Twice Baked Potatoes or Potato Rounds to get all of the details.