Vegetarian Burger Recipe: Spicy Black Bean Burger

Black Bean Burger

I thought that the thing I would miss the most after becoming a vegetarian would be a big juicy burger. Well I was very wrong! One of my favorite vegetarian burger recipes is the Black Bean Burger. They are so filling and satisfying you wont ever miss meat! Here is my favorite recipe for Vegetarian Spicy Black Bean Burger.

Spicy Black Bean Burger

 

  • 16 oz can black beans, rinsed and drained
  • 1/2 red or green bell pepper, cut into 2 inch pieces
  • 1/2 cup chopped scallions
  • 1 jalapeño, chopped
  • 3 cloves garlic, peeled
  • 1 jumbo egg
  • 1 tbsp cumin
  • salt and pepper to taste
  • 1 tsp hot sauce
  • 1/2 cup quick oats (or whole wheat bread crumbs)
  • 4 whole wheat buns
  • 1 small hass avocado, sliced thin
  • 4 leaves of lettuce
  • 4 slices of tomato

Dry the beans well after washing, extra moisture keep the burgers from sticking. In a medium bowl, mash beans with a fork until thick and pasty.

In a food processor, finely chop bell pepper, jalapeño , onion, and garlic.

In a large pan heat the oil over medium heat. Add the bell pepper, onion, jalapeño, and garlic. Sauté until the onion is translucent and the vegetable are soft, about 2-3 minutes. Add to the mashed beans then add oats, then eggs and spices.

Divide mixture into four patties and place them onto a flat surface covered with wax paper. (If it’s too wet, chill the mixture 30 minutes in the refrigerator or add another tablespoon of oats).

For best results freeze at least 2 hours before cooking or keep frozen until ready to cook. This helps the burgers to stay together much better.

Heat a lightly sprayed skillet to medium heat and cook burgers about 7 minutes on each side.

Top with avocado, lettuce and tomato. Enjoy!

Source: http://www.skinnytaste.com/2012/06/spicy-black-bean-burgers-with-chipotle.html

http://www.budgetgourmetmom.com/spicy-black-bean-burgers/

Vegetarian Lunch Ideas: Peanut Tofu Wrap

peaunut tofu wrap

 

Vegetarian Lunch: Peanut Tofu Wrap

Honestly it took me a little while to like tofu. As a new vegetarian I knew it was something that I needed to acquire a taste for since it would be a major source of protein for me. Well this is the recipe that sold me on tofu! This light wrap is full of flavor and can be made a head of time for a packed lunch for work or school. I use store bought peanut sauce but feel free to make your own with peanut butter and soy sauce.

 

Ingredients:

2 ounces thinly sliced seasoned baked tofu

1 tablespoon store-bought Thai peanut sauce (I use House of Tsang Bankok Peanut Sauce)

1 8-inch whole-wheat flour tortilla

1/4 cup baby spinach or shredded cabbage

8 thinly sliced snow peas or edamame

1/4 cup sliced red bell pepper

Preparation:

Drain all the water from the tofu by straining it through a paper towel, squeezing out the excess water.

(You can skip this next part but I prefer my tofu a little crispy)

Heat a small skillet on medium heat, add tofu (no need to use oil if you have a non-stick skillet). When tofu becomes brown and crispy, add peanut sauce. Remove from heat.

Place all your vegetables and tofu in the center of a slightly warmed tortilla (warming the tortilla makes it easier to fold); fold the sides over the filling and roll up.

Makes 1 Wrap

 

Scorce: http://www.eatingwell.com/recipes/peanut_tofu_wrap.html

 

 

 

 

Vegetarian Breakfast Recipe: High Protein Egg Muffins

Vegetarian Breakfast Recipe: High Protein Egg Muffins

Vegetarian Breakfast Recipe: High Protein Egg Muffins

Vegetarian Breakfast Recipe: High Protein Egg Muffins

I love this recipe because once you make these just stick them in the fridge of freezer and pop them in the microwave for a quick, easy, on the go breakfast that will keep you going until lunch.

INGREDIENTS for 24 cupcakes:
1 red bell pepper
2 roma tomatoes
good handful of fresh basil leaves or fresh spinach
3-4 scallions (green onion)
6 whole eggs + 4 cups of egg whites
salt and pepper to taste
3 or 4 tablespoons of low-fat shredded cheese

Chop up all your veggies.

Whisk your eggs, salt and pepper, and shredded cheese together then add to muffin tin sprayed with pam or lined with cupcake liners.

Fill the cups with about a tablespoon or two of egg mixture. Then fill with your veggies, top with the rest of the egg mixture all the way to the top.

Bake at 350 for 20-30 minutes or until firm on top.

Remove from cupcake warpers and serve with salsa.

Enjoy!

Source: http://www.blogilates.com/blog/2011/10/30/quick-high-protein-breakfast-idea-clean-egg-muffins/#l4guzcqlEeFXd1KY.99

Vegetarian Sources of Protein

Vegetarian sources of protein

 

“How do you get your protein?”

If you are new to becoming a vegetarian or thinking of becoming one, but you are worried about getting enough protein. Well worry no more! There are a huge variety of protein alternatives to meat.

1. Beans and Lentils  Beans - vegetarian scource of protein
Protein: 7.5 – 9 grams per ½ serving.
Beans (black, pinto, white, kidney, ect) full of fiber, protein, and magnesium and are also low in cholesterol. You can find them dried or canned. If you are preparing dried beans, be sure to examine them, removing any dirt, twigs, or damaged beans. Then rinse the beans thoroughly, removing any more debris you might find. Then fill a large bowl with cold water and soak the beans overnight. Then in the morning rinse and drain your beans until the water runs clear. Now your beans are ready to use!
If you prefer a faster less tedious way to use beans, just buy them canned. They are pre rinsed and pre cooked. Just remember you still have to rinse canned beans! Rinse them until the water runs clear.

2. Eggs and Dairy (non vegan)   Eggs - vegetarian source of protein
Protein: Whole Egg 6.29 grams
Egg White 5 grams
Skim Milk 8.26 grams per 1 cup
Low-Fat Cottage Cheese 24 grams per 6oz
Low-Fat Cheese 8 grams per ¼ cup
Non-Dairy Milk (vegan) 1 cup of soy or almond milk 7-9 grams of protein.

To get the healthiest eggs, and dairy products find a local producer whose chicken flocks are small and feed off of grass, bugs, and organic grain; studies have shown that E. coli and salmonella contamination in eggs is directly related to the size of the flock.

3. Quinoa  

Protein: 1 cup of cooked quinoa 8.14 grams
What is Quinoa (pronounced KEEN-WAH)? Quinoa is a gluten free grain or seed that contains all 9 of the essential amino acids that are crucial to human function and health. Making it a “Complete” protein. It is a great alternative to grains or meat, and can be substituted for pasta, rice, and couscous or added to soups or salads for an extra protein boost. It is prepared much like rice.

4. Soy
Protein: 10 grams per ½ cup serving (firm tofu) 
15 grams per ½ cup serving (tempeh) 
15 grams per ½ cup serving (natto)

There are many different types of soy products that can be used as meat substitutes.
Tofu is the most common. It is made from soy bean curds and has a somewhat spongy Soytexture. Its better than it sounds I promise. It comes in soft, firm, and extra firm varieties. And can be prepared in many different ways (baked, grilled, fried, steamed, sautéed, or eaten raw).
Tempeh is made by a natural culturing and controlled fermentation process that binds soybeans into a cake form. Tempeh is also very high in protein and calcium, as well as beneficial isoflavones, but tastes nothing like tofu. Tempeh has a textured and nutty flavor. Because of it’s firm texture, you need to slice tempeh into small dices or cubes. Add it to stir fry or soups!
Natto is derived from fermented soybeans and is similar in appearance to overgrown kidney beans but can be an acquired taste because of its powerful smell, strong flavor, and slimy texture. It is a traditional Japanese food and can be hard to find in most grocery stores.

 

5. Nuts, Seeds and Nut buttersAlmonds - vegetarian source of protein
Protein: 7 – 11 grams
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. They make a great quick snack when you are on the go. While pretty high in calories, nuts provides a good dose of all the essential amino acids and plenty of healthy fats. When choosing nut butters, chose those with the least amount of ingredients (just the nuts or nuts and salt). Stay away from ones loaded with sugar and hydrogenated oils.

7. Seitan  Seitan by rainer zenz
Protein 36 grams
Seitan is made from wheat gluten. It becomes surprisingly similar to the look and texture of meat when cooked, and absorbs the flavors of whatever it’s cooked with. Seitan is quickly gaining popularity, and is being used in many restaurants and in most prepared vegetarian meals.

8. Veggies  Choosing the type of vegetarian you want to be
Dont forget your veggies! Vegetables are loaded with proteins! Did you know that raw Red Cabbage has 12 grams of protein? Cauliflower has 11, Peas have 9, Spinach, Broccoli, Kale and Avocados have 5 grams of protein. So load up on your veggies!

 

Sorces : http://vegetarian.about.com/od/healthnutrition/tp/protein.htm
httphttp://greatist.com/health/7-alternative-proteins-meatless-mondays
://www.foodmatters.tv/articles-1/top-10-vegetarian-sources-of-protein

Vegetarian Lunch Ideas: Bountiful Pasta Salad

pasta salad

Vegetarian Lunch Ideas: Bountiful Pasta Salad

This pasta salad is great vegetarian lunch idea for a packed lunch for school or work. The soy beans serve as a great source of protein to help keep you going. Get creative and add your favorite veggies and cheese. Or make it Greek style and add feta and katamata olives with a light Greek dressing. Enjoy this pasta salad with a side of almonds or your favorite fruit.

Ingredients:

1 cup whole wheat pasta

1/2 cup Shredded or Sliced Carrots

1/2 cup Asparagus (cut into bite sized pieces)

1/2 cup Zucchini (sliced or shredded)

1/2 cup Edamame (soy beans)

1/2 oz Reduced Fat Cheese

1 to 2 Tbsp Light Italian Dressing or Vinegar and Olive Oil

Toss all ingredients together until coated with dressing. Make the night before or refrigerate for an hour before serving. This helps marinate the pasta and veggies in the dressing, giving it much more flavor!

 

 

 

Choosing the Type of Vegetarian You Want to Be

Salad Dish

What type of vegetarian diet are you interested in?

There are a few different of types of vegetarianism, which exclude or include various foods. Here is a quick run down on the most common types of vegetarians, to help you choose they type of vegetarian you want to be.

  • Ovo vegetarianism: includes eggs but not dairy products.

  • Lacto vegetarianism: includes dairy products but not eggs.

  • Ovo-lacto vegetarianism (or lacto-ovo vegetarianism): includes animal/dairy products such as eggs, milk, and honey.

  • Veganism: excludes all animal flesh and products, such as milk, honey, and eggs, as well as items refined or manufactured through any such product.

  • Pescatarian: excludes all meat and animal flesh with the exception of fish.

These are the most common types of vegetarianism. More can be found here: Varieties of vegetarianism

I will mostly be providing tips for Ovo-lacto vegetarians, but will include a variety of other options for other types of vegetarians or vegans.

Why Choose Vegetarian?

People may become vegetarians for one reason, and then later on adopt some of the other reasons as well. Here are a few major reasons and benefits to becoming vegetarian:

 

Health Benefits: According to the ADA, vegetarians are at lower risk for developing:

  • Heart disease

  • Colorectal, ovarian, and breast cancers

  • Diabetes

  • Obesity

  • Hypertension (high blood pressure)

A vegetarian diet is low in fats and bad cholesterol and high in fiber. Studies have found that foods with high levels of fat artificially boost the hormones that promote cancer. People who consume animal products are also at increased risk for many other illnesses, including strokes, obesity, osteoporosis, arthritis, Alzheimer’s, multiple allergies, diabetes, and food poisoning.

Read more: http://www.peta.org/living/food/vegetarian-101/#ixzz2x0zIPhTQ

Concern for the Environment: Food and Agriculture Organization report, which also found that the livestock industry wreaks havoc on our land and water—taking up vast amounts of scarce resources, and polluting the waterways more than probably any other industry. 51 percent or more of global greenhouse-gas emissions are caused by animal agriculture

Read more: http://www.peta.org/living/food/vegetarian-101/#ixzz2x0z5Zzrc

Compassion for Animals: I won’t into great detail on how animals are treated to provide our meat and dairy products but just a few reasons are that most of these animals spend their brief lives in dark and crowded warehouses, many of them so cramped that they can’t even turn around. Animals raised for food are bred and drugged to grow as large as possible as quickly as possible—many are so heavy that they become crippled under their own weight and die within inches of their water supply.

Read more: http://www.peta.org/living/food/vegetarian-101/#ixzz2x1EgsJFf

 

These are just a few of the major reasons people choose vegetarian. Be sure you fully understand your own reasons for choosing vegetarianism, and if you can find someone who will do it with you, is already, or at least have people in your life that support your decision. It can make the transition that much easier.

Vegetarian Breakfast Recipe: Low-Fat Carrot Muffins

Low-Fat Carrot Cake Muffins (That Don't Taste Low-Fat!). Photo by Redsie

 

These muffins are packed with goodness, and a great low-fat way to start your day!

Low-Fat Carrot Muffins

 

Yield: 12 muffins

Ingredients:

1 1/2 cups whole wheat flour (or use half white and whole wheat)
1 teaspoon baking soda
1 teaspoon baking powder
1 1/2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/4 teaspoon ginger
1/2-3/4 cup brown sugar (or to taste, can use brown sugar Splenda or coconut sugar)
1 egg, slightly beaten
3 tablespoons oil
2 teaspoons vanilla
1/2 cup nonfat milk (or use low-fat milk)
1 (8 ounce) can crushed pineapple, well drained
1 1/2 cups grated carrots (squeeze out some of the moisture with hands)
1/2 cup raisins

Directions:

1. Set oven to 350 degrees.
2. Line 12 muffin tins with paper liners or spray tins with non-stick cooking spray.
3. In a large bowl mix together first 7 ingredients.
4. In a small bowl whisk together egg, oil, milk and vanilla.
5. In a medium bowl mix the shredded carrots with the crushed pineapple.
6. Add in the oil/egg mixture into the carrot/pineapple mixture; mix well to combine, then add to the dry ingredients; mix JUST until combined.
7. Add in the raisins and chopped nuts.
8.Divide the mixture between the 12 muffin tins.
9. Bake for about 20-25 minutes, or until the muffins test done.

Source:  http://www.food.com/recipe/low-fat-carrot-cake-muffins-that-dont-taste-low-fat-181385

 

Welcome to Becoming a Vegetarian Ideas!

This site is designed to provide ideas, information and helpful tips to people interested in becoming a vegetarian or who are new to being vegetarian. I do not consider myself an expert on vegetarianism but it has become a major part of my life. I want to help other who are ready to make the change, but are not really sure where to start, or are afraid it will be to complicated. I want to make it easy and fun! I will be sharing how to get started, recipes, and menu plans. Plus eating out and traveling while keeping to your vegetarian diet.