Vegan Week went great. Wasn't as hard as I thought it would be. My husband even commented on how he never felt deprived. I did experience some changes in my GI tract. The extra whole grains, beans and vegetables made me, um, er, crampy, gassy and uncomfortable for the first 3 days of Vegan Week. Once the 3rd Day came to a close my tummy felt better and I went from going every other day to TWICE a day! Can you imagine how shocking it is to realize that going every other day means there is OLD rancid food just hanging out in your intestines. EWWW. I believe the extra movement was because of two reasons. 1) Extra fiber from whole grains, beans and vegetables. Duh! and 2) NO meat to slow my digestion down.
I want to continue looking up vegan recipes to add to my regular recipe box. They are very creative and encourage all the extra fiber that is so important for colon health, lower cholesterol, etc.
I searched different vegan recipe apps and websites for inspiration. The dish that showed up often was black bean burgers/patties. I decided to add some vegetables to mine. I was very pleased with the way it turned out. Moist and full of flavor.
Vegan Black Bean Veggie Patty (gluten free and soy free as well)
1 onion finely chopped
1 cup shredded carrot
2-3 cloves chopped garlic
3 cups black beans, half smashed.
1 cup cooked short grain brown rice
1/2 cup water
1 flax egg (1 tablespoon ground flax seed and 3 tablespoons water)
1/2 to 1 cup Bob's Red Mill Gluten-Free flour
1/2 teaspoon xanthan gum (optional)
1 teaspoon dried parsley
Salt and Pepper to taste
Saute onions and carrots until tender. Add garlic, cook for a minute. In a large bowl mix together whole and smashed black beans, brown rice, 1/2 cup water, flax egg, xanthan gum, parsley, sauteed vegetables, salt and pepper. Add Gluten-Free flour until mixture is mold-able yet still moist. Kinda like drop cookie dough.
I used an ice cream scoop to measure out my vegan patties. I made them on the small side but they can be made bigger for use with burger buns. Yum.
I molded each scoop into a patty shape and coated them in a little Gluten-Free flour. Place a few in a frying pan on medium heat with a few tablespoons of Safflower oil or oil of your choice. Brown on both sides and then place on a pan in a 200' oven while you finish the rest. This recipe makes a lot of small patties but they are great for freezing and heating up later.
I like them plain but they would be good with a marinara sauce or classic ketchup. I bet making a vegetable broth gravy would be yummy too. Like vegan burger steak and gravy. Mmmm.