Southwestern Black Bean & Brown Rice Veggie Burgers

The (almost) return of summer means the return of burger season - one of my favourite foods!  I still make them in the winter on the stovetop (and even in the summer I use the stovetop because I'm scared of bbqs), but there's something about summer that makes me crave burgers all the time.

I've never liked beef burgers though, and a regular beef patty with the standard toppings doesn't appeal to me much.  Instead, I love experimenting with different chicken and turkey burgers - like buffalo chicken and cheddar burgers or apple turkey burgers with caramelized onions and brie - and veggie burgers, which are so customizable, like lemon chickpea quinoa burgers or portabello mushroom burgers with roasted red peppers and provolone!

I love trying out new flavours and for my first veggie burgers of the post-winter season (it's hard to call this summer yet), I went with a Southwestern theme!

The veggie patties for these burgers are hearty and full of real veggies, just how I like them!  The base is a mixture of brown rice, oats, and black beans for plenty of protein and fiber, and mixed in are some onions, garlic, peppers, corn, and plenty of spices for added nutrition and flavour.

Ryan and I ate these for dinner three nights in a row (another great thing about veggie burgers is getting a lot of food for a pretty low cost!) and ate them differently each night.

The first time I topped mine with salsa and served them with chipotle sweet potato fries as pictured, which made for a pretty spicy meal though I still loved it!  The second night I added cheese on top, skipped the salsa, and used a light ranch dressing instead which was also awesome.  And the third night I crumbled my patty up and served it over a big spinach salad which was a refreshing change! 
If I had avocado I would have definitely added it to all three meals but avocados are so expensive these days I have to sadly try to limit my use of them.

You can eat these however you like and with whatever toppings you think sound good - hope you enjoy them as much as we did!

Southwestern Black Bean & Brown Rice Veggie Burgers

Inspired by and adapted from similar recipes seen on Simply Scratch, Veggie Belly, and Katherine Martinelli

Makes 6 burgers

Ingredients:

For the Burgers:

1/2 cup uncooked whole grain brown rice – I used pre-cooked instant rice

1/2 cup rolled oats, divided

1 (540mL) can of no-salt added black beans, rinsed and drained

1 medium yellow onion, diced

1/2 cup diced bell peppers – I used half a green pepper but you could use a mixture of green and red

3 cloves garlic, minced

3/4 cup thawed frozen corn kernels

1 teaspoon ground cumin

1 teaspoon chili powder

1/4 teaspoon salt

1 teaspoon chipotle chili powder for added spice (or substitute paprika)

1 large egg, lightly beaten

For Topping:

6 whole wheat hamburger buns

Lettuce or spinach

Sliced tomatoes

Sliced ripe avocado

Salsa (optional)

Cheddar or Monterey jack cheese (optional)

Directions:

Cook the rice according to package directions.  Let drain well.

Pulse 1/4 cup oats in a food processor to form crumbs.  Keep remaining 1/4 cup of oats whole.  Transfer all oats to a large bowl.  Reserve 1/4 cup black beans and transfer remaining beans to the food processor.  Pulse until most of the beans are mashed (but not completely mushy).  Add to the large bowl with the oats.

Heat oil in a large skillet over medium-high heat.  Add onions and peppers and sauté until softened, 7-10 minutes, stirring occasionally.  Add garlic and sauté for another minute.  Add corn and reserved 1/4 cup of black beans and stir.  Add all spices and sauté for another minute, stirring.  Remove from heat and let cool slightly.

Add vegetable mixture and rice to the bowl with the oats and black beans.  Add whisked egg and stir mixture until combined.  Form into 6 large patties or 8 smaller ones, if desired (I made 6 patties).

Heat two large skillets over medium heat.  Spray with non-stick cooking spray or use a light amount of oil.  Add 3 patties per pan and cook about 5-6 minutes per side, turning carefully in between, until browned and cooked through.  If using cheese, add slices to the tops of the patties about a minute or two before they’re done cooking to melt the cheese.  Remove from heat.

Add patties to buns and top with lettuce, tomatoes, avocado, salsa, or desired other toppings.  You could also crumble the patties and serve them on salad!

Chickpea & Veggie Brown Rice Barley Bowl with Tahini Dressing

Healthy "bowls" seem to becoming more and more popular these days both across the internet and in cafes and restaurants.  They have many names and variations, but the basic concept is that you combine a base of grains (like rice, quinoa, barley, etc), several different vegetables (raw or cooked), a protein or two (chicken, tofu, beans, nuts, or cheese), and a delicious sauce to tie it all together, thus giving you a complete meal in a bowl.

I find myself drawn to any healthy meal that ends in "bowl" because I love a meal with different textures, flavours, and colours that all fit together in one dish, and these bowls are easy to make super nutritious.

The problem with ordering them in a restaurant is that they're usually pretty expensive, and while making them at home can require a bit of effort, it's cheaper and you can make a lot so that you have delicious healthy bowls for lunches through the week!

For my version, I combined the following:

Base - a mix of brown rice, barley, and spelt (I used a PC blend of the three for convenience!)
Veggies - steamed broccoli, roasted beets and sweet potatoes, sauteed spinach with garlic, and grated raw carrots
Protein - I forgot to include this in the picture above, but I used chickpeas
Sauce - tahini dressing with soy sauce and sesame oil for flavour!

Another nice thing about these is that they're highly adaptable, so if you don't like the ingredients that I used, you can make whatever substitutions you like, as long as you maintain a variety of colour and textures!

Try using quinoa as a base if you don't like rice; substitute the chickpeas for chicken or tofu if you like; grate raw beets instead of roasting them; sautee brussels sprouts or kale instead of spinach; roast squash instead of sweet potato ... you get the idea!

This makes a filling lunch or dinner that will leave you feeling great.  If you're making enough to have leftovers (which I recommend you do!), just be sure to store the sauce separately or else it will get absorbed and leave the dish feeling sauceless, which won't be as good as sauce is the most important part!

Chickpea & Veggie Brown Rice Barley Bowl with Tahini Dressing

Inspired by several recipes, such as ones seen on Paint + Tofu, Dishing Up The Dirt, and Grace Bezanson

Makes 3-6 servings, depending on serving size

Ingredients:

For the Toppings:

~1 tablespoon olive oil

1 large sweet potato, chopped into bite-sized pieces

2 large beets, chopped into bite-sized pieces

1 head of broccoli, chopped into small florets

1 teaspoon sesame oil

1 clove garlic, minced

1 bunch of baby spinach (however much you like; I used a small container)

2 large carrots, grated (a food processor with the grater attachment works well for this!)

1 can of chickpeas, drained and rinsed

For the Base:

3-4 cups cooked brown rice and/or barley (I used a bag of mixed brown rice, barley, and spelt) or your favourite grain, such as quinoa (about 1 to 1-1/2 cups uncooked)

For the Sauce:

1/2 cup tahini

1/2 cup water

1/4 cup fresh lemon juice

1/4 cup soy sauce

2 teaspoons sesame oil

1 tablespoon + 1 teaspoon honey or agave

1/4 teaspoon each salt and pepper

Directions:

Preheat oven to 400°F.  Toss sweet potatoes and beets with olive oil, season with salt and pepper, and spread in an even layer on a foil-lined baking sheet. Roast in preheated oven for 25-35 minutes, until tender.  The sweet potatoes will likely be done sooner than the beets; just transfer them to a bowl and put the beets back in the oven.  I prefer roasting beets whole but this takes longer; if you have time, just roast the whole beet for 1 hour, drizzled with oil and wrapped in foil, then peel and chop it after.

Meanwhile, you can cook the broccoli, spinach, and your grains.  Steam the broccoli in a steamer basket over boiling water, covered, for about 2-3 minutes until bright green and tender.  Rinse with cold water and drain.  For the spinach, heat sesame oil in a large skillet over medium heat.  Add garlic and cook for 30 seconds (this is optional; you could also use a different oil if you like), then add spinach and cook just until wilted.  Remove from heat.  Cook your grains according to package directions; I cooked mine uncovered in simmering water for around 18 minutes, then seasoned with salt and pepper.

Prepare the dressing by whisking all ingredients in a small bowl until smooth.  Taste and adjust any amounts to your liking.  Note that this makes a lot of dressing and likely more than you’ll need; just save any extras for another use!

Prepare bowls by adding grains to the bottom, topping with vegetables (beets, sweet potatoes, broccoli, carrots, spinach) and chickpeas, and drizzling tahini dressing on top.  Toss to coat and season with salt and pepper, if desired.  You can eat this warm or at room temperature.

If you have leftovers, you can portion out everything together into containers except the sauce - that should  be kept separate and drizzled on right before eating so it doesn't get absorbed.

Easy Salmon Pilaf with Asparagus & Peas

Happy Friday!

This will be a short (or at least quickly-written) post as I'm about to leave to catch a Greyhound home for the weekend to spend a couple of days with my family and boyfriend.  I'm looking forward to seeing them but am not so excited about the trip home considering it's been raining cats and dogs (does anyone say that anymore?) all day and is FRIGID outside!  

I'll admit I was a little excited when I realized it would be cooler out today because it meant I could wear the pretty new red spring jacket I just bought, but after about three minutes outside I was cursing my flimsy jacket and wishing I had worn a parka instead!

So considering the very spring-like weather we'll be having all weekend, I thought it was appropriate to share a spring-like recipe today!  This pilaf with salmon, asparagus, and peas, is an easy and healthy weeknight dish that I've made quite a few times and will probably make a few more times this season while asparagus is still in its prime!

I'm calling this an "easy" pilaf because it's sort of a shortcut version of a traditional pilaf that makes the dish come together fairly quickly and with minimal effort.  I use instant rice that I cook separately for only the 5 or 10 minutes directed on the package, I roast the salmon in the oven so that it's very hands-off, I cook the asparagus and onions quickly on the stove, then basically just mix them all together with some broth in a big pan and voila!

The one caveat with this dish is that its flavour depends on the quality of the ingredients you use.  If you have good-tasting salmon, asparagus, peas, and stock, then you'll end up with a good-tasting meal.  I also rely on lots of salt and pepper to season this dish - it makes a huge difference!  You can certainly feel free to add in any other ingredients or seasonings you like though.

Well, I'm off to go stand in line for a bus in the pouring rain.  Hope you have more exciting Friday night plans than me and that you all have a great weekend!

Salmon Pilaf with Asparagus and Peas

Adapted from Cooking Light

 

Serves 2-3

Ingredients:

2 salmon fillets

1.5 cups uncooked instant long grain white rice or brown rice (I prefer brown but for the dish pictured I used enriched white rice)

2 cups chicken or vegetable broth, divided (I prefer chicken broth here)

1 tablespoon olive oil

1 medium yellow onion, chopped

2 cloves garlic, minced

1 cup chopped asparagus

1/2 cup frozen peas, thawed

1 tablespoon lemon juice

1/4 cup packed chopped parsley

Lots of salt and pepper

Directions:

Preheat oven to 425°F.  Season salmon with salt and pepper, place on a foil-lined baking sheet, and roast for 12-15 minutes, until salmon flakes easily with a fork.  (Alternately, you could cook the salmon according to your own preferred cooking method).

Meanwhile, cook rice according to package directions, replacing the water with 1.5 cups chicken or vegetable stock.

Heat olive oil in a large saucepan or deep skillet over medium-high heat.  Add onion, garlic, and asparagus, and sauté for 4-6 minutes, stirring often, until onion starts to brown.  Add rice, peas, and 1/2 cup chicken/vegetable broth, stir, and cook for 1-2 minutes.  Add lemon juice and parsley, and season generously with salt and pepper.  Cook, stirring often, for another 2 minutes.  Remove from heat and serve warm.

Chicken and Apple Sauté

The farmer's markets are brimming with apples lately, and I'm starting to collect more apples in my fridge than I know what to do with. Since I'm still on a bit of a pumpkin kick in the baked goods department, I've been using my apples more for snacks and savory dishes. One dinner that I've really enjoyed lately is this quick and easy chicken and apple sauté.

This is a perfect weeknight meal because it doesn't take long to put together, it doesn't use any strange ingredients, and it's pretty healthy but still filling. All you have to do is sauté some apples, onions, and a bit of garlic until they're soft and fragrant, cook your chicken in some apple juice so it ends up nice and juicy, then combine everything together and serve it over some rice for a complete dinner. You could also throw in a side salad or vegetables to add a bit more nutrition to your meal.

The apples pair really well with the chicken, and the thyme brings an added punch of flavour that keeps the dish from being too sweet. This is definitely a great recipe to have on hand when you need to use up your apples, but it's also worth buying apples just to make this tasty meal!

Chicken and Apple Sauté

Adapted from Diana Ratray at About.com

Serves 2

Ingredients:

2 teaspoons olive oil

2 tart apples, peeled and chopped

1/2 a medium yellow onion, chopped

2 cloves garlic, minced

1/4 teaspoon dried thyme

1/4 teaspoon cinnamon

2 boneless skinless chicken breast halves, pounded thin

1 cup apple juice

1/2 tablespoon apple cider vinegar

1 tablespoon cornstarch

salt & pepper

1/2 cup uncooked instant brown rice

Directions:

Heat one teaspoon of olive oil in a large skillet over medium heat. Add the apples, onion, garlic, thyme, and cinnamon, and cook until apples and onions are soft, about 5-6 minutes, stirring often. Transfer mixture to a bowl and set aside.

Add remaining teaspoon of olive oil to the skillet and cook chicken breasts, turning once, for about 5 minutes total or until golden brown on both sides. Leave chicken in pan and reduce heat to medium low. Set 1 tablespoon of apple juice aside and pour the remaining apple juice in the skillet along with the apple cider vinegar. Cover and simmer for 6 to 8 minutes, until chicken is cooked through and juices run clear. Remove chicken and transfer to a platter or wrap in foil to keep warm (but leave the sauce in the pan).

Meanwhile, as the chicken is cooking, cook the rice according to package directions.

After you’ve removed the chicken from the pan, combine the cornstarch with the reserved tablespoon of apple juice in a small bowl, then stir it into the skillet juices and cook over medium-high heat, scraping up any browned bits, for 2 minutes or until juices are thickened.

Add the apple-onion mixture to the skillet and cook until heated through. Season with salt and pepper to taste.

To serve, place chicken atop cooked rice, and spoon apple mixture on top of the chicken.