VM Vegan High Protein Lukas Breucha VM Vegan High Protein Lukas Breucha

DOUBLE-DECKER RED QUINOA SANDWICH

DOUBLE-DECKER RED QUINOA SANDWICH

SERVES 3 BURGERS

  • 1⁄2 cup red quinoa
  • 1 cup vegetable broth
  • 4 large portabella mushroom caps
  • 2 tbsp coconut oil, divided
  • 1⁄4 cup finely chopped onion
  • 1⁄2 cup raw pecans
  • 2 green spring onions, chopped
  • 2 tsp rice wine vinegar
  • 1 tsp garlic powder
  • 2 tbsp nutritional yeast
  • 2 tbsp raw shelled hempseed
  • 1⁄4 cup flour
  • 3 whole wheat burger buns
  • Toppings and condiments:
    lettuce, tomatoes, red onion, mustard, dairy-free spicy mayo
  • NUTRITIONAL VALUES

    Calories: 1226kcal
    Fat: 37.1g (4.1g S.Fat)
    Carbs: 76g
    Protein: 6.3g
    Sugar: 32g
    Sodium: 1278mg

    METHOD

    Rinse the quinoa thoroughly in a sieve. In a small saucepan, combine the quinoa and broth. Bring to a boil, then cover and reduce to a low heat. Cook for 10–15 minutes, or until the broth is completely absorbed. Remove from the heat and set aside for 5 minutes with the cover on.

    Remove and discard the gills from the mushrooms. Prepare the mushroom caps by chopping them.

    In a large skillet, heat 1 tablespoon oil. Sauté the onion and mushrooms for 10 minutes. Cook for 5 minutes more after adding the pecans. Remove from the heat and set aside to cool.

    In a food processor, combine the mushroom mixture, green onion, and vinegar. Blend until very fine. It will not be smooth.

    Add the quinoa, garlic powder, nutritional yeast, hempseed, and flour to a large mixing bowl. Mix until well combined. Make six patties the size of burger buns.

    In a large skillet, heat the remaining oil and fry one patty at a time, flipping it easily. Fry each side until golden brown.

    Assemble the double deckers:
    Place the bottom of the bun down, then top with mustard, lettuce, patty, red onion, lettuce, dairy-free spicy mayo, patty, dairy-free spicy mayo, tomatoes, and the top of the bun.
    Read More
    VM Vegan High Protein Lukas Breucha VM Vegan High Protein Lukas Breucha

    BLACK BEAN PATTIES WITH CARROTS AND CORN

    BLACK BEAN PATTIES WITH CARROTS AND CORN

    SERVES 6 BURGERS

  • 1 1⁄2 cups breadcrumbs, fresh
  • 2 tbsp chia seeds or ground chia seeds
  • 2 tbsp coconut oil, divided
  • 1 cup diced yellow onion
  • 1⁄2 cup finely diced carrot
  • 1 ear of corn, kernels cut from the cob, or 1 8-ounce can corn, drained
  • 1⁄2 tsp dried oregano
  • 2 tsp chili powder
  • 1⁄4 tsp ground cumin
  • 1 tsp salt
  • 2 cloves garlic, finely diced
  • 1 28-ounce can black beans, drained and rinsed
  • 1⁄4 cup sunflower seed kernels
  • 2 tbsp raw shelled hempseed
  • 6 whole wheat buns
  • Condiments and toppings of your choice
  • NUTRITIONAL VALUES

    Calories: 1375kcal
    Fat: 27g (7.9g S.Fat)
    Carbs: 217.1g
    Protein: 68.6g
    Sugar: 22.3g
    Sodium: 2730mg

    METHOD

    Make your breadcrumbs with any leftover bread you have on hand. I used whole wheat bread, but you could use sourdough or whatever bread you like. Place the bread in a food processor and pulse until it is finely ground. Place aside. If you have any leftover breadcrumbs, you can freeze them for up to 6 months.

    Set aside the chia seeds mixed with 6 tbsp water.

    In a large skillet, heat 1 tbsp oil and sauté the onion and carrot for 10 minutes. Cook for another 3 minutes after adding the corn. Cook for another minute after adding the spices and garlic to the onion.

    Dry the black beans with a paper towel. When mashing and adding the rest of the ingredients, make sure they aren't wet. Mash the black beans in a large mixing bowl with a potato masher or the back of a fork. You could also pulse them in a food processor, but not too finely. Incorporate the chia seed mixture. Combine the onion mixture, breadcrumbs, sunflower seed kernels, and hempseed in a mixing bowl.

    Make six patties out of the mixture. Before frying, the patties can be frozen at this point.

    Fry the patties until browned on both sides in 1 tbsp medium-hot oil.

    Serve with your favourite toppings on whole wheat buns.
    Read More

    Follow us on Instagram and never miss a new recipe!

    What we’re cooking with.

    All recipes from the Vegan Manager

    Operations Insider - the home of the Vegan Manager

    Ad

    When we cook we are listening to the Blinkist* summaries - because it’s simply the best and you learn while having fun cooking.

    * = Affiliate Link