Archive for It Can Be Gluten Free

Favorite Vegan Macaroni and Cheese All-In-One Casserole

Vegan Macaroni and Cheese Casserole

Welcome Fall!

It’s my favorite time of the year for comforting and flavorful meals.

Piping hot casseroles, stews and soups. I’m all for it!

I know you and your family will love my revamped vegan Macaroni and Cheese recipe that I want to share. This is an update to the  3-Way Mac-n-Cheese post from forever ago.

Even though there are ten thousand delicious vegan mac-n-cheese casseroles already out there, this is my default recipe now. Why? Because it is simply a meal in itself. It’s fast and convenient. You don’t have to soak the cashews or thaw the frozen veggies, which makes this so easy to throw together.

That’s right, veggies are involved and smothered in cheese sauce, so 8 year olds gobble it down without complaint. You can even add Gardein Chick’n strips or Beyond Meat grilled or lightly seasoned strips… hence the “all-in-one”.

This recipe always leaves leftovers for our family of three, which I love. Some weeks we get lucky and one night we’ll do a leftover buffet from a few previous meals. Isn’t that the best? As much as I like cooking, I love NOT cooking!

You can serve this with a side salad as you may find you won’t be able to stop eating this casserole. A salad may help to slow you down.

I usually use a lot more broccoli than pictured, but I ran out for this round. I decided it was time to blog it anyway.

In my old post, I talked about not being able to eat nutritional yeast… well, I didn’t realize that as a newer vegan, when I tried nutritional yeast, it was too potent with fiber that my body was not used to. I wrote it off then, but THANKFULLY I gave it another chance after being vegan for a while, and now all is fine in my intestinal world… We can’t get enough of it now. High protein, high fiber, B-12 and cheesy goodness!

You can make this dish gluten free by using brown rice noodles, which we usually opt for. We like Tinkyada brand. For this dish pictured, I used mini wheat elbows for something different (not gluten free). I really like the look of this casserole with a brown rice Fusili noodle, which is mostly what I use. I know I said it would soak up too much liquid in my other post, but we take our chances and it works out fine. I even cut back the liquid from the original recipe in order to make it a thicker sauce. You can always keep it at two cups and add more cashews if necessary.

You’ll have to play around with this recipe depending on your preference and baking dish. I know you’ll make this more than once!

With that said, please take note of the casserole dish I am using, because I feel it needs to be a deeper dish in order to keep the casserole from potentially drying out.

Keep me posted in the comment section if you make this recipe. I look forward to hearing from you.

By the way, if you are looking for more recipe ideas or daily inspiration, the best place to follow me is on Instagram at karmatarian, or Facebook. I also have a few recipes over on Pinterest. I usually follow back on Instagram if you aren’t a private user.

Be sure to sign up for email notifications for future blog posts as I post when the mood strikes.

…and it would not be my post without a sarcastic comment about how much I hate the dairy industry!  I’ll leave it to Dr. Klaper and his now famous words from the must see documentary “Cowspiracy”. Listen to what he has to say about baby calf fluid…

 

Vegan Macaroni and Cheese Casserole

Favorite Vegan Macaroni and Cheese All-In-One Casserole

Ingredients

  • 1 -16 oz Box or Bag of preferred Pasta Noodles
  • 1 plus 3/4 Cup Non Dairy Milk, Plain
  • 1 Cup of Raw Cashews
  • 2 Tbs Soy Sauce (I usually useTamari)
  • 1/2 Lemon – (Freshly Squeezed Lemon Juice)
  • 1/2 tsp Turmeric
  • 1/2 tsp Garlic Powder
  • 1 tsp Paprika
  • 1 tsp Sea Salt
  • 1 tsp of Jarred Crushed Garlic
  • 1/4-1/2 tsp Onion Powder
  • 1/4-1/2 Cup Nutritional Yeast
  • 1/2 of a 16 oz bag of frozen Broccoli (guesstimate on the frozen veggies because you can add as much or as little as you like)
  • 1/2 of a 16 oz bag of frozen Green Peas
  • 1/2 Cup Organic Whole Wheat Bread Crumbs, Gluten Free Bread Crumbs or Panko Crumbs
  • 1 Tbs Melted Coconut Oil or Grapeseed oil
  • Optional Paprika to sprinkle on the top

Directions

Heat oven to 375 degrees

Boil  water and cook pasta according the the directions.

While pasta is cooking, add the next 11 ingredients to a high speed blender like a Vitamix or Blendtec. Blend until smooth and creamy. Taste and adjust seasonings. It should taste bold as flavor will dissipate a little among the noodles and veggies.

When noodles are finished, drain and pour into a 2.8 Liter oval casserole dish

Mix in the frozen veggies

Mix in optional cooked chick’n (I don’t usually do this, but it is an idea)

*Make sure all ingredients are at least level with the top of the casserole and not overflowing, because you want the sauce to cover everything, or at least have coated the top later.

Pour the cheese sauce over the noodles and veggies and mix well

In a small bowl pour bread crumbs and 1 Tbs oil and then use a fork to blend well until nice and crumbly.

Sprinkle the coated bread crumbs evenly over the casserole. Sprinkle with a little paprika if desired.

Pop the casserole into the oven uncovered and bake for 20 to 25 mins. Bread crumbs should brown nicely.

Enjoy!

Christa

~The Karmatarian

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3 Minute Mini Coconut Pudding Pies

3 minute mini coconut pudding pies

Dessert is served! In about 3 mins flat. And it’s healthy! Not overpoweringly sweet either. It’s just enough to fill you up and hit the spot after a light plant-based meal. Perfect for Summer.

Here it is… the simple coconut pudding pie I was telling you about. Life Changing! Ok, not really in the grand scheme of things, but still pretty fast and fun. I was playing around with coconut flour in my last post Mandarin Coconut Dressing Over Spring Salad. Coconut flour is in many-a-vegan athlete’s cupboards and I know why. It’s low carb, high protein and high fiber. It’s filling.  A little goes a long way, so be warned. You can do so many things with coconut flour but who knew you could mix it with a non-dairy milk and get an instant “pudding”?

I must STRESS that this won’t taste the same with all milks… You need a sweet milk. I used Silk brand Soy VERY VANILLA. It made all the difference. I tried rice milk and it was pretty good. It was not good with regular almond milk.

I would definitely make this again with the very vanilla soy.

Next, it’s only going to take 3 minutes if you have pre-made mini crusts. Graham cracker crumbs and coconut oil or earth balance buttery spread is all that’s necessary to press into some mini pie pans. You can use those Keebler Ready Crusts. They aren’t perfect, but they are vegan. I’m still alive and I’ve used them before. However, I don’t prefer to use them. Just take a look at the ingredients. Not stellar. But, I saved the little cute tins and just make my own now. You can freeze the crusts so they are ready to go when you want them. Or just take the 2 extra minutes to press the ingredients freshly into a serving dish of your choice. This 3 minute dessert will now be a 5 minute dessert. How awful. Lol.

Here is a great recipe for healthy graham cracker crust over at Chocolate Covered Katie. She has a great vegan dessert blog!

If you want to know more about coconut flour and where to buy online, check out the awesome site Nuts.com

Ingredients and Directions

This is quite informal because it’s really so easy…. you mix coconut flour and very vanilla soy milk with a fork until the right smooth consistency is achieved. I think I started with 1 tablespoon or 2 of flour for three mini tins. Pour the pudding into the pie tins, top with coconut flakes, mini vegan chocolate chips and a few raspberries. Then watch your seven year old’s face light right up!

You could also refrigerate for a while before serving if you like it chilled.

Enjoy!

Christa

~The Karmatarian

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Blueberry Avocado Breakfast Muffins

Blueberry avocado Breakfast Muffin

How dare I switch up pancake Sunday and make blueberry muffins! I’m such a rebel! To be fair, these actually tasted like pancakes in muffin form with a sweet crumble topping.  I decided to go halfsies on the flour and add whole wheat. It gave a much denser batter that required more liquid. That’s just me striving to make everything healthier. You can certainly sub the flour. I am sure they would have been lighter and fluffier had I stuck with all purpose flour but we gobbled these right up regardless! They tasted great by our standards. We like our pancakes and muffins HEARTY. Biting in and hitting a fresh juicy baked blueberry made these a hit with me!

My friends wanted the recipe the other day when they saw my Instagram post. I was hoping to make them a few more times before I shared, uh cuz I was just playing around. But that may never happen, so oh what the heck… I will tell you what I did, and then share my notes.

Let’s talk about the avocado for a second… think of it as an oil or butter substitute. It’s a healthier fat and a whole food. It’s a better-for-you-ingredient and it didn’t even turn my final product green nor did it taste like guacamole *wink*.  You don’t taste the avocado at all. I have seen internet pics of avocado blueberry muffins that do indeed look green. Fancy lighting? Photoshop? It could be that I used whole wheat flour which absorbed too much liquid? I don’t know. Baking is not my expertise… I have been seeing versions of these around the interwebs and I just wanted to try. So I did. Here is my recipe:

Ok, I lied… first you need to watch this video.

I don’t think I can ever eat another blueberry without thinking of this poor sweet child! Blueberries, blueberries!!!

Blueberry Avocado Breakfast Muffins

Ingredients

  • 1 Cup Organic Whole Wheat Flour
  • 1 Cup Organic All Purpose Flour
  • 2 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Black Salt
  • 1 Avocado, pit and peel removed
  • 1/4 Cup Brown Sugar
  • 1/4 Cup plus 1 T Stevia in the Raw
  • 1 Flax “egg” (1 Tbs Ground Flax mixed with 3 Tbs water, let sit for 10 mins to gel)
  • 1 tsp Vanilla Extract
  • 1/2 Cup Almond Milk
  • 1, 6 oz container of O’Soy Vanilla Yogurt
  • 1, 6 oz package FRESH Blueberries

Crumb Topping:

  • 1/4 Cup Organic Sugar
  • 5 Tbs Organic All Purpose Flour
  • 2 Tbs Earth Balance Buttery Spread

Directions

Preheat oven to 375 degrees and line a muffin tin with 12 paper liners

Using a fork, blend crumb topping ingredients until well mixed and crumbly. Keep cold in the fridge until ready

In the bowl of your food processor, add the avocado, flax egg, vanilla, sugars, almond milk and soy yogurt. Give it a whiz until well blended. Transfer to a larger bowl.

In another bowl, add flours, baking powder, baking soda and salt, blend well with a whisk and add or sift into the wet ingredients. Only stirring to combine. Do not over stir. Gently fold in the blueberries.

Spoon batter evenly into each muffin cup. Sprinkle crumb topping onto each.

Bake for 20 minutes or until knife inserted in the center comes out clean.

Let slightly cool.

Best enjoyed warm

*Notes* I have been using black salt in my recipes where an egg flavor might be present such as pancakes or omelets, quiche, french toast, etc… You can certainly sub regular salt. I try to cut sugar whenever possible so I subbed raw stevia for half. You can use all brown sugar or split half brown and half organic sugar. You can even add 1/4 cup MORE organic sugar to increase the sweetness. I didn’t want these to be too sweet. You shouldn’t use all stevia by itself because baking requires some moisture from the sugar.

If using all purpose flour instead of whole wheat flour, you may not need to add almond milk. Or just try 1/4 cup because most of the recipes I have seen that were similar, noted 8 oz yogurt. I only had a 6 oz container. So I was already short “liquid” so 1/2 cup almond milk worked for me. My batter was VERY thick. I could have used more liquid. So this may be a recipe in progress, playing with the liquid, but if you make this exactly like I did, it should come out great. Just remember to adjust the sweetener if you want the final product more dessert like. Or follow my directions for a slightly sweet breakfast muffin. Don’t forget there is a sweet topping that adds to it.

Enjoy!

xo,

Christa

~The Karmatarian

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Roasted Winter Squash Over Garlic Fettuccine with Baked Vegan Cheese

Baked Cheeze and Roasted Squash over Garlic Fettuccine

Crazy me, I thought I could get back to blogging again, but crazier me decided that I was going to knock something off of my bucket list and enter a bodybuilding/bikini competition this year. Yep. CRAZY crazy me.

So far, training has been awesome. I have 21 weeks under my belt of working out 5 days per week and HARD! I am very proud that I haven’t missed one workout. Not one! Now if I could just be as dedicated of a blogger… I know :( There’s something about knowing that I’ll be 41 years old, half naked on a stage and competing against girls half my age that really lights a fire under my @ss!

The good news is that I only have four weeks until show time and then it’s back to cooking and baking things I can eat without a care. It’s like, do I wanna be a chef or an athlete? It’s a total dilemma! But in all honesty, it hasn’t been that bad. I still eat most things I want. It’s the beauty of already having developed a healthy lifestyle. Back in my old “bodybuilding” days it was chicken, chicken, a side of chicken, tuna, eggs and more chicken. YUK. I can still smell it. Now that I’ve opened my mind, I can eat wonderful meals with diversity, colors and flavor. No more chicken. Bleh.  “GASP – But WHERE do you get your protein???” I was recently asked this question by a very shocked figure competitor who’s eyes were as big as saucers when I told her I was vegan. I LOVE IT!!!!

My favorite thing about this competition is knowing that I won’t be the girl on show day who is constipated, crabby and tired as all hell. Nope. I’ll be feeling great and all CARBED UP! GO VEGAN!

This recipe I’m sharing goes way back, B.V. – Before Vegan – to when my husband and I lived in Raleigh, NC. We shared great times and great dinners with some truly wonderful friends. We miss you Nic and Carrie! It’s hard no to think of our friends every time we serve this. We are thankful they introduced it to us and thankful most anything can be veganized! IT’S AWESOME!

Try this dish and attach some of your own memories to it. If serving to friends or family, they will be impressed. We were! It’s straightforward, simply beautiful and pairs great with a colorful side salad.

Gluten Free? I use brown rice fettuccine noodles and I “bread” the vegan cheese with finely ground cashews instead of bread crumbs in order to make this a wonderful gluten free dish.

Right now, I’m going to give you a good tip: Buy the Butternut squash already peeled OR pierce it with a knife and microwave it on high for about 4 minutes BEFORE peeling with an INSANELY sharp peeler. Your thumb will thank you. Don’t worry, it’s all good now. I healed just fine ;)

Baked Vegan Cheese and Roasted Squash Over Garlic Fettuccine

 Roasted Winter Squash Over Garlic Fettuccine with Baked Vegan Cheese

Ingredients

  • 6 Cups Cubed, Peeled Butternut Squash (1 inch)
  • 1 Large Red Bell Pepper, seeded and cut into 1 inch pieces
  • 1 1/2 TB Olive Oil, divided
  • 1 tsp Sea Salt, divided
  • 1 tsp or more chopped fresh Rosemary
  • 1/4 tsp Ground Black Pepper
  • 1 package of Teese Vegan Mozarella Cheese
  • 1/2 Cup dry Organic Bread Crumbs or 1/2 Cup finely ground Cashews
  • 1 Package Tinkyada Brown Rice Pasta Fettuccine
  • 1/4 tsp crushed Red Pepper (I put it on the table as an option)
  • 2 Cloves Garlic, minced

 

Directions

Preheat oven to 425°.

Add butternut squash and bell pepper to a large bowl and add 1 tablespoon oil; toss well. Arrange mixture in a single layer on a jelly-roll pan.  Sprinkle with 1/2 teaspoon salt, rosemary, and black pepper. Bake at 425° for 40 minutes, stirring once.

Cook pasta according to package directions, omitting salt and fat. Drain, reserving 1/2 cup pasta cooking water. Return pasta to pan; add reserved pasta cooking water, remaining 1 1/2 Tablespoons oil, remaining 1/2 teaspoon salt and garlic. Toss to coat.

Cut the Teese cheese crosswise into 8 equal rounds. Place breadcrumbs in a shallow bowl. Either dip the rounds into oil (or water, if watching oil intake) and dredge each round in breadcrumbs; place on a baking sheet. Bake at 425° for 6 minutes. Check after 4 minutes to be sure it isn’t melting all over the place. You want it to stay round and somewhat firm.

Place 1 1/4 cups pasta in each serving bowl and top with about 1/2 cup squash mixture and 1 Teese cheese round. Garnish with rosemary sprigs, if desired. Serve with crushed red pepper as an optional condiment.

Enjoy!

~The Karmatarian

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Smoky Tempeh and Beans

smoky tempeh and beans

Mercury is in retrograde and whoah I’m feeling this one! Our Internet was down for a few days this week and I have this overwhelming feeling of frustration because I can’t catch up. I am pretty sure that feeling also has something to do with school being out for the Summer. I’m either pulling boys out of trees, wiping tears, refereeing arguments, icing bruises, chasing kids out of the house every 20 minutes or trying to get work done…. and I’m not getting any work done! I certainly love having my son home though. Every minute surely counts.

Not only is communication whacky but this week is also jam packed with energy of all kinds…. I’m letting go of my childhood home, as it sold yesterday. I have been in an out of that house for 32 years! No going back now! A lot of letting go happening there. Then a few days ago I talked with a friend who had a huge awakening after watching the documentary Vegucated and wants to go vegan….yay!!! Such a beautiful thing to see unfold! I assured her that this is an AhhhmAzInG lifestyle! There are simply not enough days in a year to try all the delicious vegan recipes on my list. Then there’s today – I am excited for tonight, to get my Sister Hazel fix, as they are in town. Woohooo. Yes, a little 90’s, but their lyrics speak to me and hold a few fun memories. I don’t know if I am more excited to see and hear them play or more excited to be going with an old friend who I haven’t seen in 20 years!!!! This week is all over the place and we are not through it yet!

Alright, I better share this recipe with you while I have means of communicating. BTW, I am SO thankful for having internet.

Ok. This is a new creation of mine and definitely a keeper. The family loved it! It is quick to prepare which is always nice for weeks like this. You can make this gluten free by ditching the organic pita and just serving over rice. I wanted something hearty and don’t mind the extra fiber and B vitamins so I added the pitas. This isn’t made too spicy because I have a 6 year old, umm and a 40 year old. Hubby doesn’t like spicy.

You can also omit the cheese if you prefer. This dish has enough flavor to hold it’s own. I just thought it was fun, so I added it.

Let me know what you think. This recipe is just different enough to help mix flavors up between dishes. I love when new recipes like this happen. I’m not saying it’s the prettiest thing you have ever seen, but who cares when you have to feed your family every night. You just want it to taste great and hit the spot.

Smoky Tempeh and Beans

Ingredients

  • 1 +1/2 Cup Vegetable Broth
  • 2 Tbs Soy Sauce
  • 2 Tbs Tomato Paste
  • 1 tsp Smoked Paprika
  • 1 tsp regular Paprika
  • 1 tsp Dried Oregano
  • 1/2 tsp Cumin
  • 1 can Cannellini beans, drained
  • 1 8oz Package of Tempeh, cut into 1/2 inch cubes ( I prefer 3 grain tempeh)
  • 2 Garlic Cloves, minced
  • 2 Tbs divided, Grapeseed Oil – Optional
  • Grated Vegan Teese Mozarella Cheese – Optional ( I used about 1/2 cup or a little more)
  • 2 Cups Cooked Brown Rice
  • 1 Cup Cooked Peas
  • 1 or 2 Avocados – Optional
  • Organic, Whole Wheat/Grain Pitas

Directions

Heat the oven to 300 degrees

Cook the brown rice, and peas in which ever manner you prefer. Combine and set aside, keeping warm

Mix first 7 ingredients together for the sauce and set aside

Lightly fry the tempeh cubes in the grapeseed oil…. OR go oil free and steam your tempeh (I prefer to fry, it brings out a toasted nutty flavor). When the tempeh is almost done and lightly browned on each side, add the minced garlic and cook another minute, add the sauce and the beans. Cover and simmer until thickened a bit and boiled down slightly. Remove from the heat and add some grated vegan cheese in the amount you desire. Put the lid back on for a minute or two, to melt the cheese.

Place pitas in the oven to warm for about 10 minutes

To Serve: Scoop a hearty portion of the rice and peas over the warm pita. Top that with a scoop of smoky tempeh and beans…. and enjoy with a side of avocado and perhaps a side salad.

May you survive the rest of the retrograde….. Deep breaths…… I’m waiting until it’s over to make much needed changes and updates to my blog. Hence the font color change. This old format won’t let me match the colors anymore. It’s time for a makeover here to keep me inspired.  I’ll keep you updated on that.

~The Karmatarian

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Teriyaki Tofu and Pineapple Skewers over Sweet Coconut Rice

Teriyaki Tofu and Pineapple Skewers over Sweet Coconut Rice

After three back-to-back eclipses, many solar flares, intense astrological alignments and waves of higher energetic frequencies sweeping the earth, helping us to release and ascend higher (which hit me pretty hard), I finally had the strength to veganize a recipe! This recipe, I used to love to make – Salmon Teriyaki Skewers with Pineapple. Salmon and Turkey were among the last to go when I was transitioning our family vegan. Now I can barely type those words. Ok, exaggeration. But I did make those type of dishes once per month in between great vegetarian and vegan meals while building my confidence in the vegan arena. 

This recipe was always a hit. To veganize it, I was looking to replace the Salmon with Tofu, and mind you, I am still experimenting with this. I used firm tofu and it worked very well, but it was rather fragile. I baste and turn this VERY carefully. I may try using extra firm next time until I can find a vegan salmon alternative. Extra firm Tofu would be good especially for grilling. Maybe even high protein super firm! I prefer to broil the skewers, so firm tofu was just fine, nice and delicate like the “fish” I used to… dare I say – enjoy.  

As a vegan I can say, we aren’t vegan because we didn’t like the taste of meat or fish. I speak for most. We are stronger now. We know better and do better and have adjusted our taste buds accordingly.

My husband really enjoyed this dish and he is well aware of the original recipe, because I made it so often. I say it’s a keeper! My tips – Just be sure to like your marinade because your tofu will taste exactly like it! Feel free to use low sodium or gluten free soy sauce. And DON’T use coconut oil unless the marinade is at room temp or the oil will harden and it will not be pretty. I have made this mistake.

You can get the recipe HERE.  I follow it as is.  Just promise me you will use Tofu, not Salmon for these Top 10 reasons NOT to eat Salmon. They didn’t even touch on the fact that you can obtain 600% more Omega 3 from Chia Seeds than from Salmon. Eat smart!

I have always served this dish over coconut rice. It’s my added flair. Yes, the rice is white… because when I’m feeling bad, white rice is about as bad as it gets. Also because I have made it with brown, and it’s just not the same. It’s a bit too heavy for this light theme and takes away from the coconut flavor. Try it both ways. You’ll see.

Here is my recipe for the rice:

Coconut Rice

Ingredients

  • 1 1/2 Cup Jasmine Rice
  • 1 Can Coconut Milk (light or regular, it’s up to you)
  • 1 +  3/4 Cup Water
  • 4 tsp Organic Sugar
  • 1 Pinch Sea Salt
  • Handful of Sliced Almonds

Directions

Combine the coconut milk, water, sugar and salt – dissolve. Stir in the Jasmine rice and bring to a boil. Cover and reduce to simmer for 18-20 minutes. Stir in a sliced almonds and serve.

I hope you are navigating these intense energies with grace. A lot of us seem to be introspective right now, having a roller coaster of emotions and unexplainable physical symptoms. Just remember that we are being divinely guided and better things are in store for all of us. When something from the past comes bubbling up for you, just know it is doing so to be released. Thank it and let it go!

Stay in gratitude to manifest your hearts desires.

Enjoy,

~The Karmatarian

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Let’s Stay Together Veggie Burgers

Let’s Stay Together Veggie Burgers

Lately, I have been experiencing some good kitchen mojo. Two recipes posted in one week!? Why not? Lucky me and lucky you!

Summer is coming, and you (and I) absolutely have to have a great veggie burger recipe. Trust me, I have been looking around the web for good recipes for a long time. Most disappoint in either texture or flavor and they always fall apart while cooking. Frustrating! I am sure that I’ve been looking in all the wrong places because the technique I use in this recipe, which I discovered is KEY for a stay-together burger, has to already be out there somewhere, I just never found it.

So in creating this amazing burger that retains it’s shape while cooking and is easily re-shapable if need be, I believe I found my new burger base! I have some good ideas for variations, which I can’t wait to try.

You can omit the oil and skip the frying. Just grill or bake and save yourself a few fat calories. However, I used one Tablespoon of oil, just barely enough to fry. My oven was already in use, see below, but when this weather heats up here, I’ll be grilling.

For a side dish, I cut up and oven roasted small red potatoes that I bathed in low sodium veggie broth and sprinkled with fresh rosemary.

Note: To make these gluten free, use gluten free oats. Omit the Worcestershire sauce and try using organic gluten free Tamari Soy sauce instead. Perhaps with ketchup instead of barbeque sauce.

Ingredients

  • 1 Can of Dark Red Kidney Beans
  • 3/4 Cup Frozen Veggie Medley, Thawed ( I used Organic Foursome from Trader Joe’s, with peas, corn, carrots and green beans)
  • 1 C Short Grain Brown Rice
  • 1/4 C Oats
  • 2 Tbs Barbeque Sauce or to taste (No high fructose corn syrup. I used Trader Joe’s Bold and Smokey Kansas City Style)
  • Dash of Vegan Worcestershire Sauce (The Wizard’s brand)
  • Dash of Liquid Smoke
  • 1/4 tsp  or more Minced Garlic (jarred or fresh)
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Sea Salt or to taste
  • 1 Tbs Grape Seed Oil

Directions

Combine all of the ingredients, mix, taste and adjust the seasonings. You can do this and not die of E.coli poisoning… that’s the beautiful thing about plant based cooking! Anyway, spice these up how you like ’em!

Take a potato masher and mash some of the red beans, just so you have a mix of texture in your burger

Then, take half of this mixture and put it into a food processor. Pulse, until well blended and mushy, but still with remaining texture. Add this back to the bowl with the other half of the mixture and blend well together. Now it should resemble raw ground turkey burgers or raw hamburger with veggies in it. Shape the mixture into patties and pan fry, grill or bake! Voila.

If your kids (like my little guy, who is going through an anti-bean phase) or significant other, hates beans, you can combine everything on the ingredient list but the beans, put half of the mixed ingredients into the food processor along with all of the beans and process (this way, you blend all of the beans so you don’t see ’em).

A little Al Green for your entertainment…

Enjoy!

~The Karmatarian

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