“Fast Day” Recipe for the 5:2 Diet – Veggie Burgers!
Yesterday, I showed my 75-year-old father how to make WFPB “burgers” from scratch. They were delicious! If he can do it, you can do it. 😀
1 can kidney beans
1 can black beans
1 1/4 cup dry oats
1 1/4 cup cooked brown rice
Corn (eyeball it)
Diced onions (we used a white onion)
4 TBS salsa
Fire-roasted tomatoes (diced up approximately 1/4 cup)
Optional: garlic powder, onion powder, chili powder, and/or chipotle powder.
Mash up the beans, oats, brown rice, and salsa with a potato masher in a large mixing bowl. You can leave some of the beans whole, so don’t mash everything to death… just enough to kind of make a “dough-like” consistency.
Put the potato masher away and switch to a stirring spatula or spoon.
Add enough corn to make it colorful, and add the roasted tomatoes and onions. Stir.
If desired, add spices to taste. Start to fold this over into your dough.
Ball up the dough in your hands to form patties. Note #1: It’s easier to form the patties if you slightly wet your hands first. Note #2: If the dough is too liquidy at this point, add a bit more oats and brown rice until it thickens up.
Cook patties on a non-stick pan over medium-high heat, and turn them every couple of minutes until they’re browned on each side. So delicious, and no added oil!
I put these between two slices of Dave’s Killer Bread, and I added dijon mustard and tomatoes. The whole burger, including the bun, seemed to be about 450 calories. We also topped ours with fresh guacamole. YUMMY!