4th of July

Since tomorrow is the Fourth of July, here are are six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1-1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

TOMATO SAUCE

This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.

To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.

Ingredients

2 Tbs. vegetable oil

6 cloves garlic, minced (2 Tbs.)

1 28-oz. can diced tomatoes

2 Tbs. rice wine vinegar or 2 tsp. white vinegar

1 Tbs. turbinado sugar

2 tsp. low-sodium soy sauce

1 pinch sea salt

Directions

Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.

nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan

STRAWBERRY SORBET

This comes from Amanda Hesser, also in The New York Times cooking e-newsletter. Amanda wrote, “This mouthwatering summer sorbet is an adaptation of one served at the River Café in London. Yes, it calls for an entire lemon (rind and all), but trust us: the sweet of the strawberries and sugar, the tart and bitter of the lemon – it all works together beautifully.”

Yield: Makes 1 1/2 quarts; Time: 10 minutes.

This was featured in “The Arsenal” and can be viewed online here.

Ingredients

1 whole lemon, seeded and roughly chopped

2 cups sugar

2 pounds strawberries, hulled

Juice of 1 to 2 lemons

Preparation

Place the chopped lemon and sugar in a food processor, and pulse until combined. Transfer to a bowl.

Purée the strawberries in a food processor, and add to the lemon mixture, along with the juice of 1 lemon. Taste and add more juice as desired. The lemon flavor should be intense but should not overpower the strawberries. Pour the mixture into an ice cream machine and churn until frozen.

CORN SALAD

This simple (and simply yummy) recipe is from Lena Abraham on Delish. Lena wrote, “The quintessential summer salad.”

Yields: 4 – 6 servings; Prep Time: 5 minutes; Total Time: 5 minutes.

To view this recipe online, click here.

Ingredients

4 c. fresh or frozen corn, defrosted

1 c. cherry tomatoes, halved

1/3 c. crumbled feta

1/4 red onion, finely chopped

1/4 c. basil, thinly sliced

3 tbsp. olive oil

Juice of 1 lime

Kosher salt

Freshly ground black pepper

Directions

Toss all ingredients together in a large bowl. Season with salt and pepper and serve immediately.

4th of July

Since today is the Fourth of July, here are are six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

TOMATO SAUCE

This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.

To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.

Ingredients

2 Tbs. vegetable oil

6 cloves garlic, minced (2 Tbs.)

1 28-oz. can diced tomatoes

2 Tbs. rice wine vinegar or 2 tsp. white vinegar

1 Tbs. turbinado sugar

2 tsp. low-sodium soy sauce

1 pinch sea salt

Directions

Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.

nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan

STRAWBERRY SORBET

This comes from Amanda Hesser, also in The New York Times cooking e-newsletter. Amanda wrote, “This mouthwatering summer sorbet is an adaptation of one served at the River Café in London. Yes, it calls for an entire lemon (rind and all), but trust us: the sweet of the strawberries and sugar, the tart and bitter of the lemon – it all works together beautifully.”

Yield: Makes 1 1/2 quarts; Time: 10 minutes.

This was featured in “The Arsenal” and can be viewed online here.

Ingredients

1 whole lemon, seeded and roughly chopped

2 cups sugar

2 pounds strawberries, hulled

Juice of 1 to 2 lemons

Preparation

Place the chopped lemon and sugar in a food processor, and pulse until combined. Transfer to a bowl.

Purée the strawberries in a food processor, and add to the lemon mixture, along with the juice of 1 lemon. Taste and add more juice as desired. The lemon flavor should be intense but should not overpower the strawberries. Pour the mixture into an ice cream machine and churn until frozen.

CORN SALAD

This simple (and simply yummy) recipe is from Lena Abraham on Delish. Lena wrote, “The quintessential summer salad.”

Yields: 4 – 6 servings; Prep Time: 5 minutes; Total Time: 5 minutes.

To view this recipe online, click here.

Ingredients

4 c. fresh or frozen corn, defrosted

1 c. cherry tomatoes, halved

1/3 c. crumbled feta

1/4 red onion, finely chopped

1/4 c. basil, thinly sliced

3 tbsp. olive oil

Juice of 1 lime

Kosher salt

Freshly ground black pepper

Directions

Toss all ingredients together in a large bowl. Season with salt and pepper and serve immediately.

4th of July

Since today is the Fourth of July, here are are six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Directions

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

CREAMY STRAWBERRY BASIL POPS [VEGAN]

This comes from One Green Planet, and begins, “Enjoy the longer, warmer days outdoors with a popsicle in hand to help keep you cool. Fresh, sweet strawberries and cool basil make up these delicious frozen treats. If you have a farmer's market nearby, you could probably find everything you need to make them, sans the coconut yogurt.” The recipe doesn’t say how many pops this makes, though I’m sure you could double this.

To view this online, click here.

Ingredients

1 cup strawberries

1 small bunch of basil leaves (3-5 leaves)

1/2 cup coconut yogurt

3 tablespoons maple syrup

Popsicle sticks

Preparation

Place your strawberries and basil in a blender. Blend until smooth.

Mix your 1/2 cup coconut yogurt and maple syrup together in a separate bowl.

Take your popsicle mold and begin to layer the strawberry puree and the yogurt (add a spoon of strawberry, and then a spoon of coconut yogurt, repeat.)

Insert your popsicle sticks into the pops, and place in the freezer to set for 3-4 hours.

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

TOMATO SAUCE

This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.

To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.

Ingredients

2 Tbs. vegetable oil

6 cloves garlic, minced (2 Tbs.)

1 28-oz. can diced tomatoes

2 Tbs. rice wine vinegar or 2 tsp. white vinegar

1 Tbs. turbinado sugar

2 tsp. low-sodium soy sauce

1 pinch sea salt

Directions

Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.

nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan

4th of July - Double-Post Tueday

Besides being Taco Tuesday, it's also Double-Post Tueday. Since today is the Fourth of July, today's double post have six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Directions

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

CREAMY STRAWBERRY BASIL POPS [VEGAN]

This comes from One Green Planet, and begins, “Enjoy the longer, warmer days outdoors with a popsicle in hand to help keep you cool. Fresh, sweet strawberries and cool basil make up these delicious frozen treats. If you have a farmer's market nearby, you could probably find everything you need to make them, sans the coconut yogurt.” The recipe doesn’t say how many pops this makes, though I’m sure you could double this.

To view this online, click here.

Ingredients

1 cup strawberries

1 small bunch of basil leaves (3-5 leaves)

1/2 cup coconut yogurt

3 tablespoons maple syrup

Popsicle sticks

Preparation

Place your strawberries and basil in a blender. Blend until smooth.

Mix your 1/2 cup coconut yogurt and maple syrup together in a separate bowl.

Take your popsicle mold and begin to layer the strawberry puree and the yogurt (add a spoon of strawberry, and then a spoon of coconut yogurt, repeat.)

Insert your popsicle sticks into the pops, and place in the freezer to set for 3-4 hours.

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1-1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1-1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

TOMATO SAUCE

This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.

To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.

Ingredients

2 Tbs. vegetable oil

6 cloves garlic, minced (2 Tbs.)

1 28-oz. can diced tomatoes

2 Tbs. rice wine vinegar or 2 tsp. white vinegar

1 Tbs. turbinado sugar

2 tsp. low-sodium soy sauce

1 pinch sea salt

Directions

Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.

nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan

Burgers And Fixings

Is there any more iconic summer food (at least here in the U.S.) than Burgers And Fixings? Maybe not...

Many of us grew up eating hamburgers made out of ground beef. But if you're a vegetarian, you've switched over to veggie burgers, either found in the frozen food aisle at your local store, or made from scratch. To that end, here are several veggie burgers, as well as sides to go with 'em, including BBQ Tempeh Burgers and The Best Creamy Coleslaw, as well as Al Roker's Baked Sweet Potato Fries. Enjoy!

SPICY LENTIL RICE BURGERS [VEGAN]

This is from Maya Sozer on One Green Planet. Maya wrote, "This recipe is simple and quick. Made primarily with lentils, brown rice, and sunflower seeds, these patties are protein and fiber dense, so you can nosh knowing that you’re eating a wholesome and filling dish. A little vegan mayo goes great with this particular recipe: it has that cool-down creaminess without overshadowing the taste of the burger."

Cooking Time: 10 minutes; Serves 3

To view this online, go to https://www.onegreenplanet.org/vegan-recipe/spicy-lentil-rice-burgers/.

Ingredients

For the Patties:

2 tablespoons olive oil

3/4 cup brown rice, cooked

3/4 cup red lentils, cooked

1/2 cup panko bread

1/2 cup sunflower seed kernels

1/2 red onion, chopped

2 garlic cloves, minced

1 teaspoon garam masala

1 teaspoon cumin

2 teaspoons red chili pepper flakes

Salt, to taste

For Garnish:

Vegan mayonnaise

Lettuce

Pickled jalapeño peppers

Avocado slices

Microgreens

Directions


Pulse all the ingredients in the food processor a few times until more or less uniformly mixed. Don't overdo it though, leave some texture.

Taste and adjust the salt.

Shape into patties and cook both sides in a pan until a golden-brown crust develops.

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

THE BEST CREAMY COLESLAW

This comes from the Food Network, and begins, "We made our cool, crunchy slaw with just the right amount of tang from sour cream and vinegar. A bit of honey balances the acidity. This classic summer side dish would be welcome at any picnic or backyard BBQ."

Active Time: 15 minutes; Total Time: 45 minutes; Yield: 4 to 6 servings; Level: Easy

To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/the-best-creamy-coleslaw-7447977.

Ingredients

5 cups thinly sliced green cabbage

1 cup grated carrots

3/4 cup mayonnaise

1/3 cup sour cream

2 tablespoons apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon honey

1/2 teaspoon celery salt

Kosher salt and freshly ground black pepper

Directions

Toss together the cabbage and carrots in a large bowl.

Whisk together the mayonnaise, sour cream, vinegar, mustard, honey and celery salt in a medium bowl. Pour the dressing over the shredded vegetables and toss to coat. Season with salt and pepper. Cover and refrigerate for 30 minutes. Season with more salt and pepper before serving.

SPICY COLESLAW

This is from Sam Sifton in The New York Times cooking enewsletter. Sam wrote, "This easy, crisp slaw can be made a few hours ahead of time. It goes well with ribs and a cold beer, fried chicken or whatever summer feast sparks your fancy."

Yield: Serves 6; Time: 10 minutes, plus hours' refrigeration

This was featured in "Lone Star", and can be viewed online at https://cooking.nytimes.com/recipes/1012539-spicy-coleslaw.

Ingredients

1 medium head green cabbage

2 carrots, peeled and grated

1/2 cup mayonnaise

2 tablespoons pickle relish

1 tablespoon Dijon mustard

1 tablespoon cider vinegar

2 teaspoons pepper sauce, like Frank’s, or to taste

Kosher salt

Freshly ground black pepper

Preparation

Cut the cabbage in half and remove the core. Cut each half in half and slice each resulting quarter into thin ribbons. Mix with carrots in a large, nonreactive bowl.

In a separate bowl, whisk together the remaining ingredients.

Pour the dressing over the cabbage and toss. Season to taste.

The coleslaw may be covered with plastic wrap and refrigerated for a few hours. Toss again before serving.

BBQ TEMPEH BURGERS

This recipe is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/. It begins, “The nutty flavor and meaty texture of tempeh makes it a natural fit for veggie burgers, and ounce for ounce, it contains twice the protein as tofu. Adding pinto beans means a big magnesium boost, which can help reduce your risk for diseases such as diabetes.”

Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings

Ingredients

2 tsp oil

1 cup onions, chopped

1 cup carrots, chopped

1/4 tsp salt

2 cloves garlic, chopped

1 cup cooked or canned pinto beans, rinsed and drained

1/4 cup wheat germ

juice of 1/2 lime

1 tbsp tomato paste

1 tbsp almond or peanut butter

1 tbsp maple syrup

1 tbsp soy sauce

1 tsp chili powder

1/4 tsp liquid smoke, optional

1 (8 oz) package tempeh, cubed

2 tbsp sesame seeds

4 hamburger buns

1/3 cup low-sugar barbecue sauce

1 cup roasted red peppers, sliced

2 cups cabbage, shredded

Directions

Heat oil in a skillet over medium. Add onions, carrots and salt and cook until onions have softened and darkened, about 5 minutes. Add garlic and cook 1 minute. To a food processor container, add cooked vegetables, pinto beans, wheat germ, lime juice, tomato paste, nut butter, maple syrup, soy sauce, chili powder and liquid smoke (if using). Pulse until beans are roughly mashed but not pureed. Add tempeh and pulse until just incorporated. Form into 4 patties. Spread sesame seeds out on a plate and coat both sides of burgers with seeds. Refrigerate at least 30 minutes. Heat grill to medium and grease grates. Cook burgers until browned and warmed through, about 4 minutes per side. Serve on buns with equal amounts of barbecue sauce, red peppers and cabbage.

Nutrition Facts (per serving): calories 432, fat 16 g, carbs 56 g, fiber 11 g, sugar 7 g, protein 23 g, sodium 472 mg

Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.

Burgers & Fries

Since Monday is Labor Day, today's post deals with Burgers and Fries, including Al's Veggie Burger (from TODAY's Al Roker) and The Ultimate Veggie Burger. Enjoy!

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

THE ULTIMATE VEGGIE BURGER

This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.

This was featured in “The Ultimate Veggie Burger”, and can be found online here.

Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!

Ingredients

4 ounces extra-firm tofu, drained

Olive oil

1/2 pound cremini mushrooms, trimmed and sliced

3/4 teaspoon kosher salt, more as needed

Black pepper, as needed

1 (15-ounce) can kidney beans, drained

1 medium beet, peeled and coarsely grated (3/4 cup)

3/4 cup tamari almonds or cashews

1/3 cup panko bread crumbs

2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)

2 large eggs

2 tablespoons mayonnaise

2 scallions, sliced

3 garlic cloves, finely chopped

3/4 teaspoon dulce pimentón or sweet smoked paprika

4 ounces tempeh, crumbled

1/2 cup cooked brown rice

Preparation

Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.

On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.

Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.

Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).

When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.

Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.

BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO

One of my favorite places to shop (if not my absolute favorite store) is Rollin’ Oats in St. Petersburg, Florida. (They do have another store in Tampa, but since I live near St. Pete, that’s the one I go to.) Great store, friendly (and knowledgeable) employees…dang, now I’ve got to make another run there!

Anyway, the store has a rack with free magazines, including Better Nutrition. This recipe is from the July, 2015 issue of Better Nutrition and begins, “These protein-rich burgers definitely have a ‘wow’ factor thanks to the hearty bean-sweet potato-and-quinoa base.” Makes 6 burgers.

To view this online, click here.

Ingredients

1 can black beans, rinsed and drained well

1 medium baked or roasted sweet potato, peeled and mashed

1/2 cup cooked quinoa or brown rice

1/4 cup ground flax

1/4 cup finely chopped red onion

1/4 cup finely chopped cilantro

1/4 tsp. cumin

1/2 tsp. salt

1/4 tsp. black pepper

Olive oil

1/2 cup vegan mayonnaise

1/2 tsp. chipotle powder

1 large garlic clove, pressed in a garlic press or very finely minced

Burger buns, avocado slices, and arugula, optional

Directioins

Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.

Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.

While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.

per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars

VEGAN BLACK BEAN BURGERS

This comes from Jolinda Hackett, at the Spruce Eats (formerly About.com). She wrote, “With just four ingredients and a few seasonings, you really won't find an easier (or tastier) vegetarian and vegan veggie burger recipe anywhere. You are likely to find yourself using this recipe over and over.

"These veggie burgers cook up quickly when pan-fried in a little oil, perfect for a quick weekday meal. But they aren't quite firm enough to toss on the backyard grill. This veggie burger recipe calls for no animal products, but it isn't gluten-free as it uses breadcrumbs and flour.

"One thing that makes it quick is that it uses canned black beans. That's a big convenience, but you can start with dried for fresh beans and cook them until they are soft, as will be needed for mashing. The volume needed would be 1 2/3 cup cooked black beans.

"The seasoned salt makes a big difference in the flavor. Use your favorite seasoned salt or, if preferred, you can use regular salt."

Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes

This can be viewed online here.

Ingredients

1/2 onion, diced

1 (14-ounce) can black beans, well drained

1/2 cup flour

2 slices bread, crumbled

1 tsp garlic powder

1 tsp onion powder

1/2 tsp seasoned salt

salt and pepper to taste

oil for frying

Preparation

To a small frying pan over medium-high heat, add just enough oil to grease the bottom. Add the onions and sauté them until they are soft, about 3 to 5 minutes.

In a large bowl, mash the beans until almost smooth.

Add the sautéed onions to the mashed black beans, along with the crumbled bread, seasoned salt, garlic powder, and onion powder, mixing to combine well.

Add the flour a few tablespoons at a time and mix to combine well. Your veggie burger mixture will be very thick (you may want to use your hands to work the flour in well).

Form the black bean mixture into individual patties, approximately 1/2 inch thick. The best way to do this is to roll a handful into a ball, then gently flatten it.

Fry your black bean patties in a small amount of oil over medium-low heat until slightly firm and lightly browned on each side, about 3 minutes. If your pan is too hot, your bean burgers will brown too quickly and not be heated through and cooked in the middle, so adjust the heat as needed.

To serve, assemble your veggie burgers and enjoy with all the fixings. Or, serve them on a plate to with a little ketchup or hot sauce and no bun. A nice green salad can round this out into a nutritious meal.

Burgers And Fixings

Is there any more iconic summer food (at least here in the U.S.) than Burgers And Fixings? Maybe not...

Many of us grew up eating hamburgers made out of ground beef. But if you're a vegetarian, you've switched over to veggie burgers, either found in the frozen food aisle at your local store, or made from scratch. To that end, here are several veggie burgers, as well as sides to go with 'em, including BBQ Tempeh Burgers and The Best Creamy Coleslaw, as well as Al Roker's Baked Sweet Potato Fries. Enjoy!

SPICY LENTIL RICE BURGERS [VEGAN]

This is from Maya Sozer on One Green Planet. Maya wrote, "This recipe is simple and quick. Made primarily with lentils, brown rice, and sunflower seeds, these patties are protein and fiber dense, so you can nosh knowing that you’re eating a wholesome and filling dish. A little vegan mayo goes great with this particular recipe: it has that cool-down creaminess without overshadowing the taste of the burger."

Cooking Time: 10 minutes; Serves 3

To view this online, go to https://www.onegreenplanet.org/vegan-recipe/spicy-lentil-rice-burgers/.

Ingredients

For the Patties:

2 tablespoons olive oil

3/4 cup brown rice, cooked

3/4 cup red lentils, cooked

1/2 cup panko bread

1/2 cup sunflower seed kernels

1/2 red onion, chopped

2 garlic cloves, minced

1 teaspoon garam masala

1 teaspoon cumin

2 teaspoons red chili pepper flakes

Salt, to taste

For Garnish:

Vegan mayonnaise

Lettuce

Pickled jalapeño peppers

Avocado slices

Microgreens

Directions


Pulse all the ingredients in the food processor a few times until more or less uniformly mixed. Don't overdo it though, leave some texture.

Taste and adjust the salt.

Shape into patties and cook both sides in a pan until a golden-brown crust develops.

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

THE BEST CREAMY COLESLAW

This comes from the Food Network, and begins, "We made our cool, crunchy slaw with just the right amount of tang from sour cream and vinegar. A bit of honey balances the acidity. This classic summer side dish would be welcome at any picnic or backyard BBQ."

Active Time: 15 minutes; Total Time: 45 minutes; Yield: 4 to 6 servings; Level: Easy

To view this online, go to https://www.foodnetwork.com/recipes/food-network-kitchen/the-best-creamy-coleslaw-7447977.

Ingredients

5 cups thinly sliced green cabbage

1 cup grated carrots

3/4 cup mayonnaise

1/3 cup sour cream

2 tablespoons apple cider vinegar

1 tablespoon Dijon mustard

1 tablespoon honey

1/2 teaspoon celery salt

Kosher salt and freshly ground black pepper

Directions

Toss together the cabbage and carrots in a large bowl.

Whisk together the mayonnaise, sour cream, vinegar, mustard, honey and celery salt in a medium bowl. Pour the dressing over the shredded vegetables and toss to coat. Season with salt and pepper. Cover and refrigerate for 30 minutes. Season with more salt and pepper before serving.

SPICY COLESLAW

This is from Sam Sifton in The New York Times cooking enewsletter. Sam wrote, "This easy, crisp slaw can be made a few hours ahead of time. It goes well with ribs and a cold beer, fried chicken or whatever summer feast sparks your fancy."

Yield: Serves 6; Time: 10 minutes, plus hours' refrigeration

This was featured in "Lone Star", and can be viewed online at https://cooking.nytimes.com/recipes/1012539-spicy-coleslaw.

Ingredients

1 medium head green cabbage

2 carrots, peeled and grated

1/2 cup mayonnaise

2 tablespoons pickle relish

1 tablespoon Dijon mustard

1 tablespoon cider vinegar

2 teaspoons pepper sauce, like Frank’s, or to taste

Kosher salt

Freshly ground black pepper

Preparation

Cut the cabbage in half and remove the core. Cut each half in half and slice each resulting quarter into thin ribbons. Mix with carrots in a large, nonreactive bowl.

In a separate bowl, whisk together the remaining ingredients.

Pour the dressing over the cabbage and toss. Season to taste.

The coleslaw may be covered with plastic wrap and refrigerated for a few hours. Toss again before serving.

BBQ TEMPEH BURGERS

This recipe is from Vegetarian Times, and can be found at https://www.vegetariantimes.com/vegan-vegetarian-recipes/entrees/5-healthy-plant-based-burger-recipes/. It begins, “The nutty flavor and meaty texture of tempeh makes it a natural fit for veggie burgers, and ounce for ounce, it contains twice the protein as tofu. Adding pinto beans means a big magnesium boost, which can help reduce your risk for diseases such as diabetes.”

Hands-On Time: 25 Minutes; Cook Time: 8 Minutes; Makes: 4 Servings

Ingredients

2 tsp oil

1 cup onions, chopped

1 cup carrots, chopped

1/4 tsp salt

2 cloves garlic, chopped

1 cup cooked or canned pinto beans, rinsed and drained

1/4 cup wheat germ

juice of 1/2 lime

1 tbsp tomato paste

1 tbsp almond or peanut butter

1 tbsp maple syrup

1 tbsp soy sauce

1 tsp chili powder

1/4 tsp liquid smoke, optional

1 (8 oz) package tempeh, cubed

2 tbsp sesame seeds

4 hamburger buns

1/3 cup low-sugar barbecue sauce

1 cup roasted red peppers, sliced

2 cups cabbage, shredded

Directions

Heat oil in a skillet over medium. Add onions, carrots and salt and cook until onions have softened and darkened, about 5 minutes. Add garlic and cook 1 minute. To a food processor container, add cooked vegetables, pinto beans, wheat germ, lime juice, tomato paste, nut butter, maple syrup, soy sauce, chili powder and liquid smoke (if using). Pulse until beans are roughly mashed but not pureed. Add tempeh and pulse until just incorporated. Form into 4 patties. Spread sesame seeds out on a plate and coat both sides of burgers with seeds. Refrigerate at least 30 minutes. Heat grill to medium and grease grates. Cook burgers until browned and warmed through, about 4 minutes per side. Serve on buns with equal amounts of barbecue sauce, red peppers and cabbage.

Nutrition Facts (per serving): calories 432, fat 16 g, carbs 56 g, fiber 11 g, sugar 7 g, protein 23 g, sodium 472 mg

Nutrition Boost: The beans and cabbage in this burger provide an insane amount of belly-friendly dietary fiber.

4th of July

Since Monday is the Fourth of July, here are are six vegetarian recipes to help you celebrate the holiday, including Mediterranean Veggie Burger and Baked Sweet Potato Fries. Stay safe, and...Enjoy!

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

BLACK BEAN BREAKFAST BURRITO WITH PLANTAINS AND MANGO SALSA

This comes from the March 2015 issue of Vegetarian Times, page 36. It begins, “Ripe plantains have a starchy consistency like potatoes, but with more fiber.” Serves 4 in 30 minutes or less.

To view this online, click here.

Ingredients

2 cups sliced ripe plantains (2 medium)

1 lime, juiced and zest grated (2 Tbs. juice and 1 tsp. zest)

1 15-oz. can black beans, drained and rinsed

1/2 cup prepared mango salsa, plus more for serving, optional

4 8-inch flour tortillas, warmed

Directions

Combine plantains, lime juice, and 1/2 cup water in small saucepan. Bring to a boil over medium heat, cover pan, and simmer 20 minutes, or until plantains are very soft. Mash with fork or potato masher, and stir in lime zest. Season with salt and pepper, if desired.

Combine beans and salsa in small saucepan; warm over medium heat 3 to 5 minutes, stirring occasionally. Season with salt and pepper, if desired.

Spread heaping 1/4 cup plantains on bottom half of each tortilla, leaving 2-inch border. Top with 1/2 cup bean mixture. Fold sides of tortilla over filling, then roll from bottom up. Serve with additional salsa, if using.

nutritional information Per Burrito: Calories: 349; Protein: 11 g; Total Fat: 4 g; Saturated Fat: 2 g; Carbohydrates: 72 g; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 9 g; Sugar: 18 g; Vegan

CREAMY STRAWBERRY BASIL POPS [VEGAN]

This comes from One Green Planet, and begins, “Enjoy the longer, warmer days outdoors with a popsicle in hand to help keep you cool. Fresh, sweet strawberries and cool basil make up these delicious frozen treats. If you have a farmer's market nearby, you could probably find everything you need to make them, sans the coconut yogurt.” The recipe doesn’t say how many pops this makes, though I’m sure you could double this.

To view this online, click here.

Ingredients

1 cup strawberries

1 small bunch of basil leaves (3-5 leaves)

1/2 cup coconut yogurt

3 tablespoons maple syrup

Popsicle sticks

Preparation

Place your strawberries and basil in a blender. Blend until smooth.

Mix your 1/2 cup coconut yogurt and maple syrup together in a separate bowl.

Take your popsicle mold and begin to layer the strawberry puree and the yogurt (add a spoon of strawberry, and then a spoon of coconut yogurt, repeat.)

Insert your popsicle sticks into the pops, and place in the freezer to set for 3-4 hours.

MEDITERRANEAN VEGGIE BURGERS

This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.

To view this online, click here.

Ingredients

4 oz. rigatoni

1/2 cup red quinoa

7 oz. low-sodium vegetable broth

1 1/2 tsp. olive oil

3/4 cup chopped onion

9 cloves garlic, finely chopped

1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry

1/2 cup steamed broccoli

1/4 cup plus 2 Tbs. finely shredded green cabbage

3 Tbs. finely chopped red bell pepper

2 Tbs. Tomato Sauce (recipe follows)

6 kalamata olives, sliced

2 oil-packed sun-dried tomatoes, drained and finely chopped

2 Tbs. canola oil for oiling patties and grill topper

Directions

Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.

Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.

Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.

Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.

Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.

nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan

TOMATO SAUCE

This comes from page 59 of the September 2014 issue of Vegetarian Times. It begins, “This basic sauce is used in soups and stews to thicken, lend color, and heighten flavors.” Makes 3 cups.

To view this online, go to http://www.vegetariantimes.com/recipe/tomato-sauce/.

Ingredients

2 Tbs. vegetable oil

6 cloves garlic, minced (2 Tbs.)

1 28-oz. can diced tomatoes

2 Tbs. rice wine vinegar or 2 tsp. white vinegar

1 Tbs. turbinado sugar

2 tsp. low-sodium soy sauce

1 pinch sea salt

Directions

Heat oil in medium saucepan over medium heat. Add garlic, and sauté 1 minute. Stir in remaining ingredients, cover, reduce heat to medium-low, and simmer 30 minutes.

nutritional information Per 1/4-cup serving: Calories: 45; Protein: less than 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 5 g; Cholesterol: 0 mg; Sodium: 187 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan

Burgers and Fries

Is there anything more iconic for summer eating than Burgers and Fries? Probably not, at least here in the U.S.

Here are five yummy burger recipes, including Black Bean Burgers and an Ultimate Veggie Burger, and one for Baked Sweet Potato Fries. Enjoy!

THE ULTIMATE VEGGIE BURGER

This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.

This was featured in “The Ultimate Veggie Burger”, and can be found online here.

Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!

Ingredients

4 ounces extra-firm tofu, drained

Olive oil

1/2 pound cremini mushrooms, trimmed and sliced

3/4 teaspoon kosher salt, more as needed

Black pepper, as needed

1 (15-ounce) can kidney beans, drained

1 medium beet, peeled and coarsely grated (3/4 cup)

3/4 cup tamari almonds or cashews

1/3 cup panko bread crumbs

2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)

2 large eggs

2 tablespoons mayonnaise

2 scallions, sliced

3 garlic cloves, finely chopped

3/4 teaspoon dulce pimentón or sweet smoked paprika

4 ounces tempeh, crumbled

1/2 cup cooked brown rice

Preparation

Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.

On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.

Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.

Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).

When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.

Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.

AL’S VEGGIE BURGER

This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.

To view this online, click here.

Ingredients

2 tablespoons olive oil, divided

1/2 cup white onion, diced

3 cloves garlic, minced

2 cans black beans, drained

10 medium button mushrooms, stems removed

1 teaspoon cumin

1 teaspoon salt

1/2 teaspoon pepper

1 egg

1/2 cup cooked brown rice

1 cup whole wheat bread crumbs

1/4 cup Sriracha

1/2 cup mayonnaise

4 whole wheat buns

6 leaves Bibb lettuce

1 tomato, sliced

1 avocado, sliced

Preparation

In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.

In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.

In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.

Preheat the oven to 350°.

In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.

In a small bowl, add the Sriracha and mayonnaise. Stir to combine.

To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.

Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.

BAKED SWEET POTATO FRIES

Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.

To view this online, click here.

Ingredients

2 1/2 pounds sweet potatoes, washed well

2 tablespoons cooking oil suitable for high heat, like safflower oil

2 teaspoons salt

2-3 teaspoons ground cinnamon

1 teaspoon (or to taste) ground cayenne

Preparation

Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.

Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.

BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO

Recipe Yield: Yield: 4 servings. Serving size: 1 burger.

Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo

View this online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.

Ingredients

Mayonnaise

1/2 ripe medium avocado, peeled and pitted

2 Tbsp canola mayonnaise

1 Tbsp fresh lime juice

1 Tbsp water

1/4 cup chopped fresh cilantro leaves

Burgers

1 can (15 oz) black beans, rinsed and drained

1/2 of (15 oz) can kidney beans, rinsed and drained

1/2 cup finely chopped green bell pepper

1/3 cup quick-cooking oats

2 large egg whites

1 Tbsp canola oil

1/8 - 1/4 tsp cayenne pepper

Other ingredients

canola oil cooking spray

4 whole-wheat hamburger buns, split and toasted

1/4 cup thinly sliced red onion

4 tomato slices

4 lettuce leaves

4 lime wedges (optional)

Directions

Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.

Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.

Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.

To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.

Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

Notes: Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.

Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g

BLACK BEAN BURGERS

This is from Mark Bittman on The New York Times cooking e-newsletter. Mark wrote, “Make semi-veganism work for you. Once a week, let bean burgers stand in for hamburgers, leave the meat out of your pasta sauce, make a risotto the likes of which you’ve probably never had — and you may just find yourself eating ‘better.’”

Time: 35 to 45 minutes with cooked beans; Yield: 8 small burgers, 4 supersize

To view this online, go to https://cooking.nytimes.com/recipes/12221-black-bean-burgers.

Ingredients

1/4 cup dried, stemless porcini mushrooms

2 cups cooked or drained canned black beans

1 teaspoon roughly chopped garlic

3/4 cup rolled oats, or more if needed

2 teaspoons smoked paprika or chili powder

1 teaspoon cumin

1 tablespoon soy sauce

Salt and black pepper

Bean-cooking liquid, porcini soaking liquid or water

1/4 cup chopped cilantro

2 tablespoons olive oil

Preparation

Soak the mushrooms in hot water for 5 to 10 minutes; roughly chop.

Put the mushrooms, beans, garlic, oats, spices and soy sauce in a food processor with a sprinkle of salt and pepper. Let the machine run until the mixture is combined, not puréed, about 30 seconds. (Or use a potato masher.) Add oats to thicken, or liquid to thin, as needed.

Stir in the cilantro, and let sit for 5 minutes.

Shape into 4 large or 8 small patties; let them sit for 5 minutes.

Put the oil in a large skillet over medium-low heat. Cook until crisp on one side, about 5 minutes. Flip and cook until the burgers are crisp on the other side, another 5 minutes or so. Serve with the usual fixings.

MORGAN’S VEGGIE PATTIES

This comes from Guy Fieri of The Food Network show Guy’s Big Bite. It’s a little labor-intensive (you’re not going to have this on the table 20 minutes after getting home from work), but it’s well worth it.

Total: 1 hr 21 min; Prep: 45 min; Inactive: 30 min; Cook: 6 min; Yield: 4 servings; Level: Intermediate

To view this online, click here.

Ingredients

2 ounces olive oil

3 tablespoons diced red onion

2 tablespoons diced black olives

2 tablespoons diced red bell peppers

1 teaspoon diced jalapeno

1 1/2 tablespoons diced garlic

1 tablespoon diced artichoke

4 ounces black beans, drained

4 ounces chickpeas, drained

4 ounces white beans, drained

6 ounces rolled oats

1/2 teaspoon Hungarian paprika

1/2 teaspoon chili powder

1 teaspoon dried oregano

1 tablespoon minced fresh parsley leaves

1/2 teaspoon red chili flakes

1/2 teaspoon ground cumin

1/2 teaspoon celery salt

1/4 teaspoon ground sage

2 tablespoons seasoned bread crumbs

1 egg

Directions

In a medium saute pan over medium heat, add 1-ounce olive oil and all raw vegetables except beans. Saute until translucent. Remove and cool.

Add veggies to beans and mix thoroughly. Add all dry ingredients along with the egg. Thoroughly mix all ingredients and form into 4 patties, cover and refrigerate for 30 minutes.

In saute pan add 1-ounce olive oil, and cook patties 2 to 3 minutes per side.