Basic Bean Burger; photography courtesy of planteatersmanifesto.com
Botanists and environmentalists aren't the only ones touting the benefits of plants these days. Earlier this year, the Dietary Guidelines Advisory Committee submitted a scientific report suggesting Americans should consume more plant foods (fruits, vegetables, beans, legumes, nuts, seeds) and less red meat and processed meat (lunch meats, hot dogs, etc.). Considering that plants are full of fiber and water, a diet rich in plant foods is shown to prevent disease and aid in weight management. Here are three ways to get more plants on your plate.
1. Start with plant-based meals you already enjoy. You likely already love a few meatless meals. Put these plant-based staples on the menu more often:
•Breakfast for dinner: Serve veggie-filled omelets and roasted potatoes.
• Bean burritos: This meatless meal is ready in minutes. Fill tortillas with beans, vegetables, and cheese. Heat in the oven or microwave. Serve with salsa and guacamole.
• Minestrone soup: Made with white beans and whole-grain pasta, it's a hearty, one-pot meal.
2. Consider meatless meal makeovers. Take your favorite meat-based recipes, and swap all or a portion of the meat for a plant-protein source like beans, lentils, tofu, or edamame. A few ideas:
• Swap the beef in your stir-fry for cubed tofu.
• Grill black bean burgers instead of beef burgers.
• Top salads with chickpeas and hard-boiled eggs, rather than bacon.
3. Try something new.
• Enlist the help of your family, and take turns choosing a meatless recipe for Monday night dinner. (Follow McDaniel Nutrition Therapy on Facebook and Twitter for fresh Meatless Monday recipes each week.)
• Try a new plant-based food or kitchen gadget. Experimenting with tofu recipes or a vegetable spiralizer adds excitement to meatless cooking.
• Check out a new cookbook or plant-based recipe website for inspiration, such as The Plant Eaters’ Manifesto by dietitian Kayli Dice and her husband, Vegetarian Times, or Oh She Glows.
Basic Bean Burger
Courtesy of planteatersmanifesto.com
Ingredients:
- 2 cups cook pinto beans or 1 14-ounce can (drained and rinsed)
- ½ medium yellow onion, chopped
- ½ cup quick oats
- ¼ block firm tofu
- 1 tablespoon chili powder
- 1 tablespoon soy sauce
- ½ tablespoon cumin
- salt to taste
Instructions:
- Preheat oven to 400 degrees.
- Combine all ingredients in a food processor.
- Pulse until mixture forms a slightly chunky dough.
- Form mixture into six patties by hand, and place each patty on a parchment paper-lined baking sheet.
- Bake in oven for 20 minutes, flipping patties after 10 minutes.
- Enjoy immediately, refrigerate for up to one week or freeze patties in an air-tight container for up to three months.
Serve with Herb Cashew Aioli
