Build a better veggie burger with these simple Chipotle Pumpkin Black Bean Burgers! @cookinRD | sarahaasrdn.com

Chipotle Pumpkin Black Bean Burgers

I love veggie burgers, don’t you? I love making my own even more, but not at the expense of time. That’s why when I see fancy veggie burger recipes with millions of ingredients I cringe. While the effort will likely be well worth it, I just don’t know that I want to spend so much time measuring, chopping and cooking all of that stuff. That’s why I love my bean burgers! They’re delicious and won’t take you half a day to make!

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Chickpea Hummus Wrap

“Simplify, simplify, simplify!” Henry D. Thoreau, eloquently and prophetically proclaimed in his famous work, Walden.

That demand to simplify seems even more relevant today than it likely was in 1854, when Walden was first published. How many of us challenge that decree everyday? Adding more things that instead “complicate, complicate, complicate!” Ugh.  Thoreau’s mantra is one I’m trying (somewhat successfully) to practice in my daily life. I’m not taking the easy way, but the smart, simpler way. Case in point, I recently got so frustrated with making healthy lunches for my family. PB&J was in the lunch box more than I would’ve liked. Of course there’s nothing wrong with that sandwich, but variety is a good thing.

Inspired by Thoreau, I decided to “simplify” lunch.

And with this Chickpea Hummus Wrap, I simplified on execution, but didn’t sacrifice taste or flavor! Yay! It all starts with a  whole grain wrap and continues with layers of flavor. Canned chickpeas and pre-washed baby arugula keep things easy and fast. Flavor boosters like feta cheese and pepitas add a simple, yet tasty addition.

Luckily, the Recipe Redux theme for this month was how to get out of our “lunch rut.” How appropriate! Fortunately I figured out just how to do that with this Chickpea Hummus Wrap!

And here are the pretty picture of my Chickpea Hummus Wrap:

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Chickpea Hummus Wrap

Chickpea Hummus Wrap

 

Chickpea Hummus Wrap

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Chickpea Hummus Wrap

Chickpea Hummus Wrap

Time is of the essence! But don’t forget about good nutrition either! These simple chickpea hummus wraps make lunch easy, delicious and nutritious!

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  • Yield: 1 serving

Ingredients

  • 1 cup baby arugula
  • 1 teaspoon fresh lime juice
  • pinch teaspoon freshly ground black pepper
  • pinch teaspoon Kosher salt
  • 1 (8-inch) whole wheat tortilla or wrap
  • 2 tablespoons plain hummus
  • 1/3 cup chickpeas
  • 1 teaspoon toasted pumpkin seeds
  • 1 tablespoon crumbled feta cheese

Instructions

  1. Toss the arugula with the lemon juice, black pepper and salt.
  2. Lay tortilla on a clean work surface. Spread the hummus down the middle of the tortilla and top with the chickpeas. Sprinkle on the pumpkin seeds and feta cheese, then the arugula mixture.
  3. Roll up and enjoy.

Notes

  • Want more? Just multiply ingredients by desired serving size and divide everything evenly among tortillas.

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Easy Freezer Burritos

Do you have 15 cents?

Of course you do!

Here’s the deal, you could spend 50 cents on a lackluster burrito, or you could spend half that and have a tasty burrito loaded with nutritious ingredients. If you’re like me, you’ll choose the 15 cent burrito. Not sure how to make this amazingly inexpensive, delicious burrito? Don’t worry, I’ve got you covered. My Easy Freezer Burritos recipe is below and some pictures in case you need inspiration or instruction.

The Pretty Pictures of Easy Freezer Burritos:

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Easy Freezer Burritos

Don’t buy burritos anymore! Make them yourself with delicious, nutritious ingredients to fill you and nourish you.

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Ingredients

  • 1 cup prepared quinoa*
  • 1 15-ounce can black beans, drained and rinsed (about 1 1/2 cups)
  • 3/4 cup frozen corn, thawed
  • 1/2 cup tomatillo salsa
  • 12 whole wheat or sprouted whole grain 8-inch flour tortillas
  • 3/4 cup shredded sharp cheddar cheese

Instructions

  1. In a large mixing bowl, combine the quinoa, black beans, corn, salsa and cheddar cheese.
  2. Lay tortillas out onto a clean work surface then spread 1/4 cup bean mixture down the middle of each tortilla.
  3. To roll: Fold one end of the tortilla to meet the other. Gently push back the tortilla and ingredients so they are tight. Fold outside edges inward, then roll until burrito is closed. Repeat the process with the remaining burritos.

To freeze

  1. Tear 12 sheets of foil. Place a burrito in the center of each piece of foil and tightly roll up. Place foil-wrapped burritos in a freezer bag. Label and date them before storing them in the freezer.

To enjoy

  1. Remove burritos from foil and place on a microwave-safe plate. Cover and cook on high heat for about 1 minute. Check and add more time if necessary. If you’re unsure, use a food thermometer and cook until internal temperature reaches 165’F.

Notes

  • Makes 12 burritos
  • *Of course I wouldn’t leave you hanging! Here’s how you prepare the quinoa: http://www.sarahaasrdn.com/freezer-quinoa/

Nutrition

  • Calories: 2886
  • Sugar: 10
  • Sodium: 1271
  • Fat: 46
  • Saturated Fat: 20
  • Unsaturated Fat: 21
  • Trans Fat: 0
  • Carbohydrates: 503
  • Protein: 115
  • Cholesterol: 89

Mediterranean Veggie Burger

When life hands you lemons…

There was this time a few weeks ago when I really thought I had it together and then, poof, it all collapsed.

I felt great, I had this fantastic veggie burger recipe all queued up and then, life hit me. Not a literal punch in the face, more of like a “hey, stop biting off more than you can chew!” kind of way. Hence, the delayed post and hence why I have yet to update and face-lift my little blog here. But you’re here and I’m here now, so let’s celebrate that little victory, shall we?

You Make Lemonade…

Nothing prophetic here, I made this recipe because I simply wanted a “go-to” veggie burger.

I wanted one that didn’t use black beans and one that was hearty and satisfying. With a few tweaks, I was satisfied and now I am happy to share my Mediterranean Veggie Burgers with you. They’re easy to make and perfect for freezing. Keep some on hand for when you think you’ve got it together and then things happen to collapse…trust me on this one!

The Picture Montage!  Yummy Mediterranean Veggie Burgers:

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Mediterranean Veggie Burger

A versatile veggie burger made with sweet carrots, nuts, beans, oregano and feta cheese.

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Ingredients

  • 1, 15-ounce can cannelloni beans
  • 1/2 cup walnuts or almonds, chopped
  • 1/4 teaspoon Kosher or sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons Italian seasoning
  • 1/3 cup quick oats
  • 1 teaspoon + 1 tablespoon olive oil
  • 1/2 medium onion, chopped (about 2/3 cup chopped)
  • 2 cloves garlic, chopped
  • 1 medium carrot, grated (about 1 cup grated)
  • 1 large egg, whisked
  • 1/4 cup feta cheese

Instructions

  1. In a large bowl, combine the beans, nuts, salt, pepper, Italian seasoning and oats,
  2. Heat 1 teaspoon of olive oil in skillet set over medium heat. Add the onions and cook, stirring frequently, until softened, about 5 minutes. Add the garlic and cook until fragrant, about 1 minute. Take the skillet off of the heat and stir in the carrots. Pour mixture into the bowl with the beans and using a fork or avocado masher, smash and stir the mixture until combined. Mix in the egg and feta cheese. Divide mixture into 8 and shape into 2 1/2-inch round patties.
  3. Wipe out the pan used to cook the onion and garlic mixture, then set over medium heat. Add half of the remaining olive oil and once hot, add half of the veggie burgers, cooking 5 minutes on each side. Repeat the remaining process with the remaining oil and burgers.

Notes

  • For serving: These are delicious topped with hummus and a sprinkle of dried or fresh oregano. Or, you can go the traditional route and top with ketchup and mustard.

Nutrition

  • Serving Size: 8
  • Calories: 207
  • Sugar: 2
  • Sodium: 143
  • Fat: 9
  • Saturated Fat: 2
  • Unsaturated Fat: 6
  • Trans Fat: 0
  • Carbohydrates: 26
  • Protein: 7
  • Cholesterol: 27

 

In A Rush? Try this Hummus Sandwich!

Why I made this recipe: Because I need things to be simple sometimes, yet I also want them to taste good and be relatively healthy. I mean, who doesn’t want that? Or, should I say, why wouldn’t we all want that!?

Why I love this recipe: It requires no cooking which means my kitchen (and all of those in it) stay cool. It’s quick and easy to put together, something your kids could definitely help you do. It’s loaded with flavor, especially if you use a delicious hummus that’s loaded with good things like veggies or garlic. I also love it because I utilized a simple restaurant trick of dressing the greens before putting them in this sandwich. Yum, it’s a step you shouldn’t skip!

How this recipe is healthy: It seems I am turning into a bit of a vegetarian these days. Or maybe I am just having a summer love affair with vegetables? I can’t help it, they are so good. So, this recipe is loaded with healthy, nutrient-rich vegetables and accented with a tiny bit of full-flavored feta cheese. The dressing on the greens is made from olive oil (yay to unsaturated fat!) and the hummus is a great spread that adds flavor without adding excessive calories and fat. Pile it all on some seriously delicious, whole-grain bread, and you’ve got yourself a winning dish that would make any dietitian (or mom) proud!

And here are the pretty pictures:

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The Fast Veggie & Hummus Sandwich

A simple sandwich loaded with fresh vegetables, hummus and feta cheese.

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Ingredients

  • 1 teaspoon Dijon mustard
  • 2 tablespoons red wine vinegar
  • 1 clove garlic, minced or grated
  • Black pepper, to taste
  • 2 tablespoons olive oil
  • 2 cups baby spinach or arugula leaves
  • 8 slices whole wheat bread (use good, hearty bread for this)
  • 1 cup hummus (plain, roasted red pepper, garlic, whatever!)
  • 1/4 cup crumbled feta cheese
  • 1 cup thinly sliced cucumber
  • 1 cup sliced tomato

Instructions

  1. In the bottom of a mixing bowl, combine the mustard, vinegar and garlic. Whisk in the olive oil and season with black pepper. Add the spinach or arugula and toss to coat.
  2. If desired, lightly toast the bread slices. Lay out the bread slices on a clean surface and spread 1 tablespoon of hummus onto each slice. On half of the slices, add the feta, cucumber, spinach and tomatoes. Top with other bread slice and serve.

Nutrition

  • Serving Size: 4
  • Calories: 363
  • Sugar: 6
  • Sodium: 669
  • Fat: 17
  • Saturated Fat: 4
  • Unsaturated Fat: 12
  • Trans Fat: 0
  • Carbohydrates: 42
  • Protein: 13
  • Cholesterol: 8

Bacon, Lettuce and Turkey Wraps with Chive Aioli

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When did a sandwich become a wrap and who had that brilliant idea? More importantly, why didn’t I come up with it? Joking aside, I love the idea of wraps. How many times have you picked up a sandwich only to have all the ingredients fall out of it? Or the mustard or pickle juice ends up all over your hands? With a wrap, you never have to worry about those things.

Want the recipe? Check out my latest blog post on thecuttingboard.org for my Bacon, Lettuce and Turkey Wraps with Chive Aioli Recipe.