Bean Burgers

From the kitchen of One Perfect Bite...I'm not a gambler, and have very low expectations when it comes to winning contests or giveaways. For years I'd enter and have nothing to show for my efforts, but it seems my luck has changed. Last week I received a package containing the Real Food Diet Cookbook by Dr. Josh Axe, some Equal Exchange Fair Traded coffee and vegan Snapdragon cookies made by Liz Lovely. The gifts were part of a giveaway sponsored by The Foodie Blogroll which is administered by Jenn Campus, its creator. I was thrilled with my windfall. I hope that all of you will take a look at the contests and giveaways that can always be found here. The Foodie Blogroll is also a great place to network and meet fellow bloggers.You won't regret your visit.


Dr.Ash is a wellness physician and radio show host. The real food diet he supports is not a fad or quick weight loss plan. His interest is in real, unprocessed food that will improve overall health. He is a proponent of counting nutrients rather than calories, fats or carbohydrates. His focus is on recipes that use unprocessed food and the book contains a wealth of information for those seeking a better diet and healthier lifestyle.


My regular readers know that my husband is a committed carnivore. He views meatless meals the same way a vampire views holy water or a cross. While this is not a strictly vegetarian cookbook, I wanted to try at least one of the meatless entrees for this post. My theory being, if the Silver Fox would eat it, it had to be good. I decided to go with the recipe for bean burgers. You'll probably have to shop for some of the ingredients needed to make these. Most kitchens don't have coconut oil or gluten free breadcrumbs lying around, but it is important to remember that these are recipes designed for a new way of eating, and that requires an openness to new ingredients. The burgers are very easy to assemble and they are quite good. Next time I make them I'll use less lime juice, but I was generally happy with the recipe. Oh, and yes, the Silver Fox ate his. He slathered it mayonnaise and buried it in a bun, but he ate it without complaint. If you are a proponent of "real" food, you'll like this book a lot. Here's the recipe for the bean burgers.

Bean Burgers...from the kitchen of One Perfect Bite courtesy of Dr. Josh Ash and the Real Foods Diet Cookbook

Ingredients:
2 cups cooked garbonzo beans, rinsed and drained if canned
1-1/2 pounds sweet onions, thinly sliced
2 tablespoons coconut oil, divided use
1/2 cup gluten free breadcrumbs
6 cloves garlic, minced
2 tablespoons fresh cilantro, minced
1 tablespoon fresh rosemary, minced
2 tablespoons tahini
2 tablespoons lime juice
1 teaspoon kosher or sea salt
Black pepper to taste

Directions:
1) Heat 1 tablespoon coconut oil in a large pan and saute onions until they are soft and begin to caramelize. Season with sea salt and pepper to taste. Place caramelized onions in a large mixing bowl and set aside.
2) Place garbanzo beans in a blender or food processor and mix until smooth. Add bean mixture to bowl containing onions.
3) Add all remaining ingredients and combine thoroughly. Form into patties. (I used a third cup measure to make 6 patties.)
4) Heat remaining coconut oil in pan and cook burgers until done, flipping once. (I cooked mine over medium heat, 5 minutes per side.) Serve with avocado slices and sprouts. Yield; 6 servings.

You might also enjoy these recipes:
Black Bean Burgers with Mango Salsa - Culinary in the Country
Turkey Bean Burgers - Real Mom Kitchen
Vegan Bean Burgers - Elle's New England Kitchen
Asian-Style Bean Burgers - Finger Licking Food
White Bean Burgers - Rachel Hearts Food
Vegan Mung Bean Burgers - Jeena's Kitchen
Gluten-Free Bean Burgers - Gluten Free Gobsmacked

Hannibal's Roasted Tomato Pilaf

From the kitchen of One Perfect Bite...While the rice and barley simmered, my mind wandered and Hannibal and the armies of Carthage came to mind. I think the color of the grains triggered my reverie. I was looking at a decidedly hot mess and needed some distraction until everything in that pot came together. I comforted myself with the knowledge that those armies, fueled by grains such as these, crossed the Alps and challenged the power of Rome. That they lost was beside the point. I was determined, at the very least, to tame the contents of my pot. As it turned out, I worried needlessly. My plan included the addition of roasted tomatoes, and a quick taste at the end of cooking revealed a pleasantly flavored, nutty surprise that was brightened by the flavor and color of the fruit. I'm still relatively new to meatless cooking and I'm always taken aback when dishes like this actually work. In order to assure the brown rice was cooked, I staggered the addition of the barley and orzo. I was afraid that if everything went into the pot at the same time the orzo and barley would become gummy before the rice was done. That meant one extra pan, but I'm glad I took the time to do it that way. The roasted tomatoes were great, but I think garlic sauteed zucchini would have worked as well. Even my committed carnivore enjoyed the dish, though he ate it with a chop on the side. Whether you have it as a main course or a side dish, I think you'll like this, too. Here's the recipe.

Hannibal's Roasted Tomato Pilaf...from the kitchen of One Perfect Bite

Ingredients:
1-1/2 cup baby tomatoes
3 tablespoons olive oil, divided use
2/3 cup brown rice
2/3 cup barley
2/3 cup orzo pasta
3-3/4 cups chicken or vegetable broth
1 teaspoon salt
Optional: Basil leaves for garnish

Directions:
1) Preheat oven to 400 degrees F. Place tomatoes on a baking sheet and toss with 1 tablespoon olive oil. Bake for 20 minutes. Set aside.b
2) While tomatoes bake, add 1 tablespoon olive oil to a skillet and heat until warm. Add brown rice and sauteed until grains are coated and lightly brown. Add salt and broth. Bring to a boil. Reduce heat and simmer, covered, for 10 minutes.
3) Add reserved 1 tablespoon olive oil to a second skillet and heat until warm. Add barley and orzo and cook until grains are coated and lightly brown.
4) Stir barley and orzo into brown rice. Bring to a boil, then reduce heat and simmer, covered, until water is absorbed and mixture is tender, about 20 minutes longer.
5) Lightly toss pilaf mixture with roasted tomatoes. Season to taste. Garnish with basil if desired. Serve warm or cold. Yield: 6 servings.

You might also enjoy these recipes:
Stuffed Bell Peppers with Moroccan Rice Pilaf - The Heritage Cook
Garlic Rice Pilaf - Christine's Cuisine
Dirty Rice - Simply Recipes
Mushroom Rice Pilaf - What's Cookin Chicago
Rice Pilaf with Spinach and Bacon - The Teacher Cooks
Bulgur Pilaf - Koko's Kitchen
Rice and Red Lentil Pilaf - One Perfect Bite

Quinoa Salad with Asian-Style Dressing

From the kitchen of One Perfect Bite...This is the second of the two quinoa recipes I've been working on for Meatless Monday. It has a vaguely Asian flair and it is ideal for families who are trying to cut back on animal protein consumption. It also helps solve the problem of cooks who still have committed carnivores sitting at their tables. This recipe can be enhanced with shrimp for those who feel the need to consume more than seeds or grain with their meals. It is a lovely recipe that originally appeared in The New York Times. It is really easy to assemble and the Asian-style dressing appeals to a broad range of diners. I would caution that the recipe, as written, makes an awful lot of dressing for the quantity of ingredients actually used in the salad. The first time I made this dish I thought the ingredients were drowning in salad dressing. I've since cut way back on the amount of dressing I use when making this. The bitterness that many associate with quinoa can be avoided by a thorough rinsing of the seeds before they are boiled. I actually toast and rinse mine before using them. This salad is packed with flavor and I think you'll enjoy it for lunch or a light supper. Here's the recipe.

Quinoa Salad with Asian-Style Dressing...from the kitchen of One Perfect Bite, courtesy of The New York Times

Ingredients:
Dressing
2 tablespoons freshly squeezed lime juice
1 tablespoons seasoned rice wine vinegar
1 teaspoon minced fresh ginger or fresh ginger to taste (more to taste)
1 teaspoon minced garlic
Salt to taste
Pinch of cayenne
2 teaspoons Asian sesame oil or walnut oil
1/4 cup canola oil
2 tablespoons buttermilk
Salad
3 cups cooked quinoa (3/4 cup uncooked)
4 scallions, white and light green parts, thinly sliced
1 small cucumber, halved, seeded and thinly sliced on the diagonal
1/4 cup chopped cilantro
Optional: 12 to 16 cooked medium shrimp, peeled

Directions:
1) In a small bowl or measuring cup, whisk together lime juice, rice wine vinegar, ginger, garlic, salt, cayenne, sesame oil, canola oil, and buttermilk.
2) In a salad bowl, combine the quinoa, scallions, cucumber, and cilantro. Toss with dressing and divide among salad plates. Top each portion with 3 or 4 shrimp if desired, and serve. Yield: 4 servings.

You might also enjoy these recipes:
Quinoa Salad with Arugula, Asparagus and Avocado - Cooking with Amy
Beet and Quinoa Salad - Nami-Nami
Lemon Scented Quinoa Salad - 101 Cookbooks
Mushroom Quinoa Stew - Bread and Honey
Quinoa Salad - mmm-yoso!!!
Lemon Garlic Quinoa Salad - Julie Jams
Warm Quinoa Salad with Edamame and Lemon-Tarragon Dressing - One Perfect Bite

Falafel - Recipes to Rival Chickpea Challenge

The May Recipes to Rival - Chickpeas was a challenge of choice that centered around chickpeas in disparate forms. Lori of Lori's Lipsmaking Goodness was this month's hostess and she gave us two possibilities. We could opt to make chick pea fries using a Mark Bittman recipe or falafel using one developed by Madelain Farahand. Participants electing to make falafel also had to make homemade pita to accompany the chickpea patties. I chose the later and decided to use a recipe for Country-Style Whole Wheat Pita Bread undertaken by the Bread Baking Babes before I started blogging. Lori kindly included a tahini sauce to accompany the falafel. I made that as well as a thin tsatsiki that my husband, suspicious of non-meat entrées, could use to drown the falafel if it proved necessary. The recipe for falafel comes from Madelain Farah's, Lebanese Cuisine, Four Walls Eight Windows, 2001. My changes to her recipe are highlighted in red. I had a good time with this challenge and enjoyed the falafel. Bob maybe not so much. He didn't complain, but he used copious amounts of sauce, actually ate the tabouleh I made as an accompaniment and couldn't stop raving about the pita. Nary a word about the falafel. Go figure!

Falafel: Chickpea Patties

Ingredients:
1 pound dried chickpeas
1 small onion, coarsely chopped 1 small grated onion + it's onion juice
1/4 cup parsley, minced
1/4 cup cilantro, minced
2 cloves garlic, crushed 3 cloves garlic, crushed
1 tablespoon all-purpose flour 2 tablespoons all-purpose flour
1 teaspoon ground coriander
1 teaspoon baking soda
1/2 teaspoon ground cumin 1 teaspoon ground cumin
1/4 teaspoon red chile flakes, optional
Salt and pepper, as needed 1 tablespoon salt, 1/2 teaspoon cracked black pepper
1/2 cup vegetable oil 4 cups vegetable oil for deep frying
Accompaniments:
6 to 8 pitas, tops sliced open and lightly toasted
Shredded lettuce, as needed
Tomato wedges, as needed
Sliced red onion, as needed
Sliced cucumbers, as needed
Tahini sauce (see below)

Directions:

1) Soak the chickpeas in cold water in the refrigerator overnight.
2) Drain the chickpeas . Place chickpeas grated onion and onion juice, parsley and cilantro in bowl of a food processor. Add garlic, flour, coriander, baking soda, cumin, chili flakes, salt and pepper and process until finely ground and well-combined. The mixture will be slightly mealy. Using a tablespoon measure form into walnut-sized balls. Place in a single layer in a large pan, cover tightly with plastic wrap and refrigerate for 3 to 24 hours. Deep fry, six at a time, in hot oil. Drain on paper towels. Yield: 48 to 52 balls.
3) Stuff warm pita with shredded lettuce and nestle the falafel balls inside. Top with remainder of ingredients and drizzle with tahini or thin tsatsiki sauce. Serve immediately.

Tahini Sauce:

Ingredients:
1 clove garlic
1 teaspoon salt
1/2 cup tahini
1/2 cup water
1/2 cup lemon juice

Directions:
Mash garlic and salt together. Add tahini, mixing well. Gradually add water, blending thoroughly. Add lemon juice. Blend well. Yield : 4 to 6 servings.

Vegetable and Black Bean Chili

I'm probably the last cook in the country to realize that vegetable platters make it back to the kitchen pretty much as they left it. I continue the offering on Thanksgiving day hoping that someone, other than myself, is into light and healthy and won't be able to resist the colorful artistry of my platter. That hasn't happened yet. I deal with the remains of the tray on Black Friday and use them to make a vegetable and black bean chili that will make your socks go up and down. It's really easy to do and freezes well, though the glorious color of the vegetables is lost in the freezer translation.

Vegetable and Black Bean Chili

Ingredients:
3 (15-ounce) cans black beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1/4 cup olive oil
1-1/2 cups diced yellow onion
1 tablespoon minced garlic
3 medium carrots, peeled and diced
3 stalks celery, diced
3 red bell peppers, diced
1 jalapeno pepper, stemmed, seeded and minced
1 zucchini, diced
1 yellow squash, diced
1 cup corn, fresh, frozen or canned
2 tablespoons ground cumin
1/4 to 1/3 cup chili powder
2 tablespoons sweet smoked Spanish paprika (pimenton)
1 tablespoon sugar
2 tablespoons ground coriander
1 (28-ounce) can Italian-style tomatoes, diced
1 1/2 pounds fresh, ripe plum tomatoes, cored and diced
1 bay leaf
Hot sauce to taste (i.e Tabasco)
Garnish:
1 cup sour cream
1 cup grated cheddar cheese
1/2 red onion, diced
1 bunch scallions, sliced thin

Directions:
1) Drain beans (red and black); rinse well.
2) Warm oil in a large soup pot over medium heat; add onions and cook over medium-high heat for 5-10 minutes, or until onion is tender and translucent. Add garlic and cook until fragrant, about 30 seconds longer.
3) Add chopped vegetables one at a time, letting each cook for about 5 minutes before adding the next, in this order: carrots, celery, bell and jalapeno peppers (together), zucchini and yellow squash (together), and, last, corn.
4) Add cumin, chili powder, paprika, sugar, and coriander and cook for another 5-10 minutes so vegetables can absorb flavor of spices.
5) Add beans, tomatoes, bay leaf and hot sauce (if using) to vegetables. Bring the chili to a boil over high heat. Lower heat and simmer for an hour or more, until chili thickens. Serve warm, with sour cream, grated cheddar cheese, and chopped red onion or scallions. Yield: 8 servings.

Cook's Note: If you prefer to make your own beans, cover 1 pound dried black beans with water and soak overnight. Drain and rinse. Place the beans and 8 cups water in a 4 to 6-quart pan and bring to a boil over high heat. Lower the heat and simmer, uncovered, for an hour or more, until beans are soft but not falling apart or splitting. Drain beans in a colander.