Fruity Smoky Bean Burgers

Fruity Smoky Bean Burgers

Fruity Smoky Bean BurgersThis recipe is one of those famous accidental discoveries that turn out to taste amazing. I wanted to make burgers, but I also had an apple sitting on the counter which I wasn’t planning to eat today, but it definitely had to go. So I just decided to add it to the burgers! I know that sounds totally weird, but they make a great companion: not only do they add a touch of sweetness, but they also provide just enough moisture to prevent the burgers from drying out and falling apart too much.
As for the buns, I used my Salt-Free Bagel recipe and just shaped the dough like burgers and not like bagels.

6 cups cooked black beans (I do it this way from scratch)
2 carrots, diced
1 red onion, diced
1 clove garlic, pressed (or more if you like it garlicy and don’t have to leave the house)
1 large apple, finely diced or grated
juice and zest of one lime
1/3 cup ground flax seeds
2/3 cup finely chopped parsley
2/3 cup rolled oats
1 tsp rosemary
1 tsp thyme
1 tbsp marjoram
1 cap full of liquid smoke

1. In a large bowl, combine all ingredients except for the beans, ground flax seeds and rolled oats and let marinate for 30 minutes. If you’re in a real hurry, you can skip the marinating.
2. Add beans, ground flax seeds and rolled oats and mash with a potato masher until everything is fully combined.
3. Form burger patties using a 1/2 cup measure. Place them on a baking sheet lined with a silicone baking mat or parchment paper.
4. Bake for 20 minutes @ 350°F and another 10 minutes @ 425°F.
5. Let them cool down for about ten minutes before serving.

How to cook beans in under 60 minutes

Cooking beans can be quite an ordeal. How often have you been wanting to enjoy some freshly cooked beans when you realized “damn it, I didn’t soak them”.

Truth be told, I have never soaked beans. Ever. That’s because I’m a horrible planner when if comes to food. I would either forget to soak them, or find beans that have been soaking for a whole week (whoops!). When I cooked them from scratch using a conventional pot, I would either forget that they were still cooking (smoke was filling the kitchen) or they would boil over so that I had bean liquid all over the kitchen.

Everything changed when I got a pressure cooker. You don’t have to have an electric one (like my beloved Instant Pot), the first one I had was actually a stove-top model that I adored. The following instructions are, however, written for an electric pressure cooker. That’s not just because I don’t have the stove-top model anymore, but also because using an electric pressure cooker makes the task of cooking beans from scratch even less daunting.

What do you need?

• an (electric) pressure cooker
• beans
• water
(• an electric kettle)

What do you do?

1. Figure out how many beans you want to cook. Keep in mind that you mustn’t fill your pressure cooker more than half (water AND beans!)

2. Add two cups of water for every cup of dried beans that you want to cook. If you have an electric kettle, bring the water to a boil and add it to your pressure cooker.

3. Add your beans.

4. Close the lid.

5. Put in the time (see this timing chart, I use it to great success).

6. Wait.

7. When your pressure cooker beeps wait 10 more minutes and then either wait for the pressure to come to on its own (“natural pressure release”) or carefully release the pressure manually. I usually opt for the latter as I’m impatient, but the beans sometimes break apart if you do it this way. To avoid steam in your kitchen, carefully place a towel over the exhaust valve.

8. Enjoy your beans!

 

Why do I pre-boil the cooking water in an electric kettle?

One of the big downsides of the Instant Pot in particular is that it’s not very good at bringing water to a boil, this can take terribly long sometimes. That’s exactly why I use my electric kettle to pre-boil the water. It is very energy and time efficient: it takes just about 30 seconds to boil two cups of water. Starting with already hot water saves up to 10 to 15 minutes of total cooking time in some cases!

“But isn’t it toxic not to soak your beans?”

No, it’s not. Several beans (like kidney beans) do have toxic substances in them (but not toxic in the sense that you would die!) that are neutralized when the beans are cooked properly. Undercooked kidney beans are actually worse than raw ones, by the way! The high temperature and 30+ minutes cooking time in the pressure cooker guarantees that your beans will come out great – and not toxic 🙂

Salt-free Bagels

Salt-Free Bagels

Salt-Free BagelsMost breads, especially the ones made from white flour, have an insane amount of salt added to them to basically cover up the fact that white flour doesn’t taste like anything and to make one eat more and more and more.
This recipe proves that you don’t need salt (or highly processed flours) to have a healthy something to smother your no-oil hummus on. They admittedly do take some work, but it’s worth the trouble: what you’ll be awarded with is a bagel that is so fluffy and just plain delicious that you wish you had made a double batch!
Christian’s Salt-Free Bagels

3 cups whole wheat flour (you can use white whole wheat if you like)
2 tsp dry active yeast
1/8 cup date paste or unsweetened applesauce
1 cup warm water
1/4 cup ground flax seeds

1. In a small bowl, whisk together water, date paste (or applesauce) and yeast. Let it sit for a couple of minutes until it becomes foamy.

2. In a large bowl, whisk together flour and ground flax seeds. Make a small “well” in the middle and pour the yeast-water-mixture into it (doesn’t matter if it overflows).

3. Use a spatula to roughly combine the ingredients, then knead for 3 minutes by hand. The result should be an even dough.

4. Transfer dough to a baking sheet lined with a silicone baking mat and cut into eight uniform parts. Roll each part to a snake and connect the ends. The hole in the middle should be big enough to stick your thumb through.

5. Let the bagels rise for 10 minutes. Meanwhile, bring a large(!) pot of water to a boil.

6. Add bagels – four at a time – to the water and take them out after they have swum at the top for at least 10 to 15 seconds. Place onto silicone baking mat. If you like to add sesame seeds or spices, sprinkle them generously over the tops.

7. Bake for 20 minutes at 350°F.

Serve with no-oil hummus, sugar-free jam, vegetables or (my absolute favorite!) no-oil peanut butter and alfalfa sprouts!

Veggie Sticks

Veggie Sticks

Get all the pros of fish sticks without all the cons like mercury, PCBs and animal cruelty! These Veggie Sticks not only come together in a breeze, they are also super delicious and great for the office, a hike or a trip across the country.

 

2 pounds cooked potatoes (I steam mine using the InstantPot electric pressure cooker)
1/2 pound frozen green peas, thawed
1 red bell pepper, finely diced
1 bunch parsley, chopped
1/2 red onion, finely diced
1 clove garlic, pressed
1 large carrot, finely diced
black pepper and nutmeg to taste
breadcrumbs

1. Mash potatoes using a potato masher. Add some black pepper and nutmeg.

2. Add all the other ingredients and combine by hand (trust me, it really works best that way!).

3. Take 1/4 cup of the batter, form a ball and roll it in breadcrumbs. Use your hands to shape them like fish sticks and place them on a silicone baking mat. Repeat until the batter is used up.

4. Bake for 15-20 minutes @ 350°F /180°C and another 10 minutes at 425°F / 225°C.

Enjoy!

 

My YouTube Channel!

Hey guys,

I’m finally back online, ready to post more super delicious recipes here on my blog and *drumroll* on my YouTube channel! Some of you already know that I have a German YouTube channel (that I will also most definitely keep), but now I have one in English, as well.

Here are the videos I made this week. Enjoy them, leave your comments and don’t forget to subscribe so that you’ll automatically receive notifications when I post new videos.

 

 

Roasted Red Bell Pepper Sauce

Roasted Red Bell Pepper Sauce

I’m really into sauces lately, be it a low-fat Alfredo Sauce, my Instant Pot Marinara Sauce or just a gravy-ish kind of sauce. Today I made a plan to use up my two bell peppers that have been sitting on the counter and the result is perfection! This sauce is very sweet (without the addition of sugar or dates!), super creamy and extremely satisfying. Eat it with some home-made oven fries or over a warm bowl of brown rice.

Roasted Red Bell Pepper Sauce

2 red bell peppers
1 red onion
1 tomato
1 cup water
1 tbsp lemon juice
1 tbsp apple cider vinegar
1 clove garlic

1. Remove the stems of the bell peppers, if you’re not planning to use a high-powered blender remove the seeds as well. Roast them together with the onion and the tomato until the bell peppers are slightly charred. You can do this in your toaster oven or in a regular oven (225°C, 430°F) with a broiler setting.

2. Carefully place the roasted vegetables in your blender (be very, very careful, the red bell peppers will leak a lot of fluid!), add the remaining ingredients and blend until smooth.

 

Mango Sauce

Mango Sauce

The secret to eating your starches and greens is to have an amazing sauce. No matter how bad the food itself tastes, a good sauce can make it a delight (and it can make an already great meal even more pleasurable).
I myself love Mango Sauce, but I never made it too often: store-bought sauces always have some kind of sugar added to it (which is totally unnecessary) or ripe mangos were once again totally unavailable.
However, I came up with a solution to the problem so that I can enjoy Mango Sauce every day. And it’s super easy, too! It’s much easier than peeling a mango, removing the core etc.

Mango Sauce with Rice and Veggies

 

 

 

 

You need: 

100g (about 4oz) dried mango
3 cups hot water

1. Soak dried mango in hot water for at least 1.5hrs.
2. Blend:

It’s that easy, it’s that tasty!

Does your whole grain pasta taste like cardboard? Try this!

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I just love whole wheat pasta- it tastes so much better than pasta made from white flour, it has a really deep, hearty flavour. Some people, though, think that whole wheat pasta tastes like something less yummy: cardboard.

However, no one has to abstain from pasta for that reason, as I believe that I’ve found a remedy which is ridiculously simple: use vegetable broth to cook the pasta!

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Tip: Do not use commercial vegetable broth, which is just expensive flavored water. I make my own broth
by cooking my week’s kitchen scraps in about 15 cups of water for 10 minutes in the Instant Pot. Imagine: 15 cups of broth for free!

Step 1: 
Sauté a diced red onion and a minced clove of garlic in a pasta pot over medium heat.

Step 2:
Add as much whole wheat pasta as you like and stir.

Step 3:
Add vegetable broth until the pasta is covered by at least one inch. Bring to a boil.

Step 4: 
After the broth has come to a boil, turn your stove off. Completely off! Leave the pot alone for 12 minutes. If you like, check every 3 minutes and stir. Add more broth if the pasta absorbs the broth too quickly.

Step 5:
Enjoy!

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Quick Instant Pot Recipes

Red Lentil Chili

Are you currently (or generally) busy and do not have a lot of time to cook? I know that’s certainly the case in my world, given that I’m currently writing lots and lots of exams at my university. But how do you combine not having any time and all and eating a healthy, delicious and nutritious meal?

Check out these gems here which all take 30 minutes or less start to finish:

Red Lentil Chili
Mediterranean Bulgur
• Smoky Lentil Soup
• Couscous Tricolore
• Plant-Based Chicken Soup

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Also, I’ve noticed that my recent recipes have not been sent to you as my new recipe plugin saves posts not as posts but as… I don’t know actually, but definitely in a way that prevents WordPress from sending them to my subscribers. I’ll look into the matter in a few days. Sorry again!