As promised, here is another barbecue friendly vegan recipe. As I mentioned in my last post, I love Portobello mushroom burgers, but am always wishing they had more protein. For this recipe, I fixed this problem by adding a savory black bean, roasted red pepper and sun dried tomato topping and making my own mini-flatbread out of protein packed chickpea flour. Chickpea flour, or besan, can be found in the indian food aisle at most major grocers and is a good source of protein, at 7 g of protein and 105 calories per 1/4 cup. It is used in many Indian recipes, but is also great for vegan omelettes, flatbreads and high protein pancakes. It also has 8-10% of your daily Iron per 1/4 cup. With the black beans and other toppings, one Portobello mushroom burger would give you 18.5g of protein and 30% of your daily Iron requirements. Not too shabby. It doesn’t taste half bad either; the portobello mushroom lends a nice “meaty” texture and the combination of sweet potato, roasted red pepper and sun dried tomato is to die for. I topped mine with avocado slices and eye-wateringly spicy Habanero salsa.
As you can see from the photo above, I also made a version with a normal burger bun, which has the advantage of being less time consuming then making your own chickpea flatbread. It also does look prettier, I have to admit. The obvious disadvantage is the loss of nutritional value and that the recipe is no longer gluten-free. To each their own though, I’d love to hear if you know of any high protein burger buns, I know they have high protein sliced bread, but I haven’t seen any.
In other news, I’ve just had my wisdom teeth out but am doing pretty well. I’ll probably end up posting a smoothy recipe or too, because that’s all I can eat right now and its much too warm here for pureed soups. Otherwise, I’ve been pretty busy with two jobs and getting back into running shape! I did my first workout back this week, with my dog, and I think it went pretty well, so I’m optimistic about being able to get back at it, finally!
Total Time: 30 minutes Serves: 2-4
- 1 Tbsp Lite Tamari
- 1 Tbsp Maple Syrup
- 2 Tbsp Applce Cider Vinegar
- 1 tsp Oregano
- Freshly ground pepper to taste/li>
- 1 tsp Paprika
- 1/2 tsp Garlic
Chickpea Flour Flatbread (makes 8-9)
- 1.5 c Chickpea flour
- 1 c Unsweetened Almond Milk
- 1/2 tsp Garlic
- 1/4 tsp Salt
- 1 Tbsp Basil
- 1 Tbsp Oregano
- 1 tsp Paprika
- 1 tsp Baking Soda
- Freshly Ground Black Pepper
Black Bean Mixture
- 1 can Black Beans, rinsed and drained
- 1/4 c Sundried tomatoes, diced
- 1/4 c Roasted Red Peppers, diced
- 1 bunch of Asparagus
- 1/2 c frozen corn, thawed
- 1 Sweet Potato, cut width-wise into 0.5cm slices
- Romaine lettuce or Kale (optional)
- Preheat the oven to 400F or your barbecue to medium heat.
- Make the Portobello marinade by mixing the ingredients together in an large, flat-bottomed dish. Add the mushrooms to marinate while you prepare the mini chickpea flatbread.
- Begin to make the chickpea flatbread by combining the chickpea flour, baking soda and spices together in a large bowl. Add almond milk and whisk until just combined. If the mixture seems too thin, add additional chickpea flour by the tablespoon until the desired consistency is achieved.
- Next, heat a large non-stick pan over medium heat. Add the chickpea mixture to the pan by scant 1/3 c, making flatbreads of the desired size. Cook as you would pancakes.
- Flip once the bubbles pop and the top begins to look set. Cooking for another 2-3 minutes before removing from the heat.
- If using a barbecue, oil the grill and place the mushrooms on it to cook, basting with leftover marinade. Cook for 15-20 minutes or until shrunken.
- If not using the grill, you can bake them in the oven in an oven safe dish. I lined my dish with tinfoil before baking, to make clean up easier, and baked for 20 minutes, until shrunken.
- Slice the sweet potato width-wise into 0.5 cm thick slices.
- While the mushrooms are cooking, wrap the asparagus and slices of sweet potato in tinfoil and sprinkle with salt and pepper. Bake for 10 min, until cooked through.
- Remove the asparagus from the grill/oven and set aside 2/3 of it.
- Cut the remaining 1/3 into 1.5 cm long pieces, using a large knife or kitchen scissors. Add it to a large bowl with the black beans, sun dried tomatoes, roasted red peppers and corn. Mix and mash lightly, if desired, with a fork or potato masher.
- Remove the portobello mushrooms from the grill or oven and assemble your burgers: I put a leaf of romaine lettuce, followed by a portobello mushroom cap topped with 2-3 slices of sweet potato. Sprinkle the black bean mixture over top and top with salsa and avocado. Garnish with ketchup and other burger fixings as you please.
As always, I love to hear from you guys. Let me know how your recipe tasting goes and what your favourite burger toppings are. I hope you’re all having some lovely weather, like we have been here, and a lovely weekend.