The Plant-Based Diet for Beginners: 75 Delicious, Healthy Whole-Food Recipes by Gabriel Miller

Author:Gabriel Miller [Miller, Gabriel]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-11-25T23:00:00+00:00

Hawaiian Luau Burgers

SERVES 8

30 MINUTES, NUT FREE • PREP TIME: 15 MINUTES • COOK TIME: 10 MINUTES

Here’s a healthy WFPB version of the standard American diet SAD burger. Instead of grilling, you can also bake the patties on a parchment paper–lined baking sheet at 425°F for 25 to 30 minutes, flipping once halfway through.

3 cups cooked black beans (see here)

2 cups cooked brown rice (see here)

1 cup quick-cooking oats

¼ cup BBQ Sauce, plus more for serving (here)

¼ cup pineapple juice

1 teaspoon garlic powder

1 teaspoon onion powder

1 pineapple, cut into ¼-inch-thick rings

8 whole-wheat buns

Lettuce, tomato, pickles, and onion, for topping (optional)

1.Preheat the grill to medium-high heat.

2.In a large bowl, use a fork or mixing spoon to mash the black beans.

3.Mix in the rice, oats, BBQ sauce, the pineapple juice, garlic powder, and onion powder. Continue mixing until the mixture begins to hold its shape and can be formed into patties.

4.Scoop out ½ cup of bean mixture, and form it into a patty. Repeat until all of the bean mixture is used.

5.Place the patties on the hot grill, and cook for 4 to 5 minutes on each side, flipping once the burgers easily release from the grill surface.

6.After you flip the burgers, place the pineapple rings on the grill, and cook for 1 to 2 minutes on each side.

7.Remove the burgers and pineapple rings from the grill. Place one patty and one pineapple ring on each bun along with a spoonful of the BBQ sauce and your favorite burger fixings, and serve.

PER SERVING

Calories: 371; Total fat: 3g; Carbohydrates: 71g; Fiber: 10g; Protein: 15g

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