vegan veggie bean burgers

BEANS•QUINOA•VEGETABLES•FLAX. These healthy veggie burgers are delicious and packed with vitamins, fiber, omega-3 fatty acids (good fats!), and high quality plant-based protein. They are vegan and gluten-free (besides the buns) and have almost 0 saturated fat (unlike normal greasy hamburgers). These are a wholesome, heart-healthy substitute for meat!

legumes

I used black beans, kidney beans, and lentils because they are some of my favorite legumes and are at the top of the list of healthiest beans. Everyone should consume legumes daily and reap the benefits of these little superfoods.

quinoaQuinoa is a “pseudocereal” (not a grain) grown at the tops of the Andes Mountains of South America for more than 5,000 years, consumed by the Incas as a vital nutritional staple. Known as “mother grain,” quinoa is gluten-free, easily digestible and a complete protein, and also provides iron, fiber, magnesium, riboflavin, and phosphorus. Did you know that 2013 is officially the “International Year of the Quinoa”?mushrooms_bellpepper_onion_garlic

Mushrooms are low in calories and provide some amazing nutritional benefits, including vitamin D, potassium, selenium, and other disease-fighting phytonutrients. Bell pepper is also one of my favorite vegetables because of its abundance of vitamins and phytonutrients. Red bell peppers have more beta-carotene and vitamin C than other colors of bell pepper (2X the vitamin C of oranges), and have a sweeter taste. Garlic and onion not only add flavor, but also have have important health-promoting properties – vitamins, minerals, antioxidants, anti-bacterial and anti-inflammatory compounds.

Tahini, a thick paste made from ground sesame seeds, also gives a nutritional boost – in addition to being high in essential fatty acids, it includes B vitamins, calcium, iron, copper, and magnesium.

Ground flaxseed is one of my favorite ingredients- I always add it to baked goods, oatmeal, or anything because of its omega-3 fatty acids, fiber, and other beneficial phytonutrients.

As for the cooking oil – extra virgin olive oil is okay for sautéing and does give a healthy dose of monounsaturated fat, but I prefer canola or walnut oil for cooking because they have higher smoke points and higher concentrations of polyunsaturated fats.

There, now you can take a big juicy bite and feel comforted that you are doing your body a favor!

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garbanzos con espinacas



“Garbonzos con espinacas” (chickpeas with spinach) is a healthy dish popular in Sevilla, Spain and can be eaten alone or as a side dish or tapa. It uses ingredients commonly found in the Mediterranean diet, which is rich in fruits, vegetables, whole grains, nuts, legumes, fish, and uses olive oil as the main source of fat. Lower rates of heart disease and cancer are no-doubt connected to a diet so packed with vitamins, antioxidants, and fiber!

olive oilOlive Oil: While there is no difference in calories from 1 tsp of butter and 1 tsp olive oil, their effects on your body are COMPLETELY different. Butter, solid animal fats, and the fat found in many processed junk foods are saturated fats, which are bad because they will raise your cholesterol, and this effect is heightened in combination with an unhealthy overall diet high in simple sugars. Olive oil is a monounsaturated fat which has one double bond and is liquid at room temperature. It is one of the two types of fats (the other is omega-3) that are actually beneficial and heart-healthy. Olive oil also has antioxidants and other beneficial plant-derived compounds. (Read more about choosing healthy fats)

saffron

Saffron: An exotic spice highly valued for its color, flavor, and medicinal properties. It has vitamins, minerals, and anti-oxidant properties. Just a pinch can give rich flavor and color to an entire dish. It is used widely in Spanish cuisine in dishes like saffron rice and paellas. Studies suggest saffron combats depression, helps maintain memory and cognitive functioning, protects the liver, reduces risk of cancer, helps prevent/treat macular degeneration, and promotes good eyesight!

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Ingredients

(Serves 4-5 people)

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