3 1 1 6 1 1 1 ½ 1 ¾ 2 2 ½ ■
Black BeanMushroom Burgers
Bruschetta with Olive Tapenade
MAKES 6 BURGERS | PHOTO ON PAGE 21
MAKES 4 TO 6 SERVINGS
Nothing says summer like burgers on the grill. Our plant-based burgers are “meaty” thanks to the mushrooms and black beans. You get a protein spike from the beans and the brown rice and benefit from another 10 grams of plant protein by adding a couple tablespoons of hemp hearts.
The temperature’s rising and we’re inclined to spend less time in the kitchen and more time on the patio or lounge chair. Easy and packed with sun-ripened flavor, this is one appetizer that appeals to vegetarians and satisfies meat-lovers while sparing the cook. For more plant protein, swap in a bean paste such as hummus for the tapenade.
tablespoons olive oil, divided onion, chopped cup chopped mushrooms cloves garlic, finely chopped zucchini, chopped tablespoon Italian seasoning (see Cook’s Notes) small beet, shredded cup salted cashews (15-ounce) can black beans, drained and rinsed cup cooked short grain brown rice tablespoons Dijon mustard tablespoons hemp hearts (see Cook’s Notes) cup large flake rolled oats F L E X O PTIO N: 1 slice bacon for each flex serving
1. Heat 2 tablespoons olive oil in a skillet over medium-high heat. Cook onion, stirring frequently for 3 minutes or until softened. Add mushrooms and cook, stirring frequently for 3 minutes. Add remaining olive oil, garlic, zucchini, seasoning and beet and cook for 5 minutes or until vegetables are tender. Set aside to cool. 2. Combine cashews and beans in the bowl of a food processor and pulse for
30 seconds or until chopped. Scrape cooled onion mixture into the food processor bowl. Add about half of the brown rice, the mustard and hemp hearts. Pulse for 30 seconds or until mixed together. Stir in rolled oats. 3. Line a baking sheet with parchment paper and heat the oven to 350°F. Scrape mixture into a large bowl and add remaining rice and hemp hearts. Using your hands, shape into six 3-inch patties and place on prepared baking sheet. Bake in preheated oven for 35 minutes and then flip over. Bake another 5 to 10 minutes or until patties are firm to the touch and browned overall. Let stand for 3 to 5 minutes before serving. Cook’s Notes: n Plant-based burgers may be cooked on the grill but handle with extra care—don’t place them directly on the grill. Instead, use a barbecue sear grate or heavy aluminum foil to cook them and turn them once only. n Hemp hearts act as a binder in holding the mixture together but as a substitute, you can use 2 tablespoons chia seeds or ground flax seeds mixed with ¼ cup water to act as an emulsifier.
n u t r i t i o n (p e r s e r v i n g) BLACK BEAN-MUSHROOM BURGERS WITH BACON CALORIES: 300, FAT: 16G (SAT: 3 G), CHOLESTEROL: 10 MG, SODIUM: 580 MG, CARB: 31G, FIBER: 5G, SUGAR: 4G, PROTEIN: 11G
ROASTED CAULIFLOWERMUSHROOM-CHICKPEA BOWLS CALORIES: 390, FAT: 22G (SAT: 3G), CHOLESTEROL: 0 MG, SODIUM: 300 MG, CARB: 40G, FIBER: 11G, SUGAR: 10G, PROTEIN: 14G
ARUGULA AND ROASTED BEETS WITH STEAK, WALNUTS AND BLUE CHEESE CALORIES: 343, FAT: 24G (SAT: 6 G), CHOLESTEROL: 46 MG, SODIUM: 330 MG, CARB: 15G, FIBER: 4G, SUGAR: 7G, PROTEIN: 33G
PENNE WITH LENTILS, BROCCOLI AND PISTACHIO NUTS WITH KIELBASA CALORIES: 490, FAT: 25G (SAT: 5G), CHOLESTEROL: 2 MG, SODIUM: 580 MG, CARB: 55G, FIBER: 8G, SUGAR: 6G, PROTEIN: 22G
28 real food summer 2022
BRUSCHETTA WITH OLIVE TAPENADE WITH PROSCIUTTO CALORIES: 340, FAT: 16G (SAT: 2.5G), CHOLE S TEROL : 5 MG , SODIUM: 1270 MG , C ARB: 41G , FIBER: 3G, SUGAR: 2G, PROTEIN: 10G
1 baguette or country loaf of bread, sliced crosswise into 1-inch slices 2 medium tomatoes, thinly sliced fresh basil leaves (optional) extra olive oil for drizzling ■ FAST FLEX O P T IO N: Shredded prosciutto, deli turkey or ham— 2 tablespoons per serving For the Tapenade
¾ ½ ¼ 2 1
cup sliced green olives, drained cup sliced black olives, drained cup flat parsley leaves cloves garlic tablespoon freshly squeezed lemon juice 3 tablespoons olive oil
1. Combine tapenade ingredients in the bowl of a food processor. Pulse about 7 times, stop and scrape down the sides of the bowl. Pulse 4 to 6 times, watching carefully so that the mixture is chopped but not pureed. Store in an airtight container in the refrigerator for up to 2 weeks. 2. Preheat grill or oven to 375°F. Grill bread slices for about 45 seconds or until golden, flip and grill on opposite side about 30 seconds or until toasted. 3. Spread tapenade over grilled bread slices. Top each slice with a slice of tomato and a basil leaf if using. Drizzle with ½ teaspoon olive oil. Grind salt and pepper over. FAST FLEX O P T IO N: Omit the tomato and top each flex grilled bruschetta slice with tapenade, 2 tablespoons shredded prosciutto, and basil leaf if using. Drizzle with ½ teaspoon olive oil. Grind salt and pepper over. Cook’s Note: n It’s easy to make the tapenade but you can also use a prepared one—look for tapenade in the condiments section. n
