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Vegan sandwich protein
(lemmy.ml)
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this post was submitted on 12 Jun 2024
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Depends on your starch tolerance.
I make a black bean burger patty, but really you can use any type of main ingredient.
Basically it's cooked beans, mash about 90%
dice and sautee onions & red pepper, season as you go w s&p
combine the two
add just enoug precooked yellow cornmeal (PAN Harina Arepa is the best), and a small amount of garbanzo flour to bind. Test a small amount to check for seasoning. if it turns out too wet add more flour, too dry? add some water.
Works with lentils, chickpeas, edamame, etc. you can spice it up with red chiles, add herbs.
Freezes amazingly and my vegan guests love it. This burger got me through some belt tightening times after culinary school when I was very, very broke.
My current belt tightening has to do with being overweight and diabetic. There's a vegan burger joint nearby that has various types of patties. I enjoy the legume based ones the most. The quinoa ones are great too, but I think it would be easier to start with legumes. Fortunately, legumes have all sorts of great health benefits.
Look for Jackfruit, usually founs in Asian markets (canned) Young Green jackfruit is another great "meaty" substitute.
Brian and rinse them, smash them with the flat of your knife, and run your knife over them. Season with spices (I use a toasted spice blend, but try some bbq seasoning blends). and you have a Pulled pork substitute.
Avoid hidden sugars in food, esp. in the US where HFCS is in eeeevvvverything.
Oh yeah, I have some jackfruit sitting around. I hadn't really thought of using it, though, because it's meaty but low in protein. I should pull that out for a recipe, though!