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Rachel's Fit Kitchen

plant based + tasty + easy

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protein

Tempeh & Garbanzo Bean Burgers

Tempeh Burger

Veggie burgers are one of favorite comfort foods, and this one has the added bonus of having around 30grams of protein from the tempeh and gabanzo beans!

Ingredients
1-2 tbsp canola oil
8oz (225 grams) tempeh, crumbled
1 can garbanzo beans (chick peas), drained and rinsed
1/2 cup green onions (shallots), sliced
1 clove garlic, minced
2 tbsp ground chia seeds
2 tbsp nutritional yeast
Salt and pepper
1 tomato, sliced
1/2 cup mixed lettuce
1/2 large onion, sliced
1 cup coleslaw made with vegan mayonnaise (optional)
4 burger buns
Condiments: tomato sauce, yellow mustard and/or vegan mayonnaise

Method
1. Spray a skillet with cooking oil. Over medium heat sauté green onions until soft, around 2-3 minutes. Add garlic and cook for an additional 1-2 minutes.

2. Prepare chia eggs by mixing together ground chia with 5 tbsp water. Allow to thicken for five minutes.

3. Transfer garbanzo beans to a blender, pulse until smooth. Add cooked green onions and garlic mixture, chia eggs, nutritional yeast, salt and pepper. Pulse to mix.

4. Add crumbled tempeh and pulse a few times to mix (don’t over mix as you want some tempeh bits).

5. Using wet hands, form the veggie burger mixture into four burger patties.

6. Add canola oil to skillet and cook burgers over medium heat until brown, about 3-4 minutes per side. Transfers veggie burgers to a plate

7. Add the bread rolls to skillet and heat through on each side, about 1-2 minutes per side.

8. Top toasted burger buns with salad, burger patties and condiments of choice.

Makes 4 burgers. Serve with french fries

Spicy Tofu & Bean Tacos

I’m yet to find someone that doesn’t like tacos! They are so versatile and satisfying, and you can pretty much make a taco using whatever is in your fridge or cupboards!

I like my tacos with spicy tofu, beans, guacamole and lots of salad. Below you will find my favorite (and super easy!) recipes for my Mexican inspired Taco Tuesday feast (serves 4-6).

Tacos

You’ll need the following ingredients in addition to the Spicy Tofu, Beans and Guacamole recipes further down the page.

12-18 soft corn tortillas, warm before serving
3 cups lettuce
1 cup purple cabbage (optional)
2 large tomatoes, sliced
1/2 onion, finely sliced
1 cup cilantro leaves
3 Jalapeno or other chili peppers, finely sliced
3 limes, halved
Variety of Mexican hot sauces (chipotle, habanero etc)

Spicy Tofu

Ingredients
1 medium brown onion, diced
1 tbsp ground cumin
1 tbsp ground coriander
1 tbsp chili flakes
1 15oz (425g) block of firm tofu, cut into small cubes
1 28oz (795g) can of crushed tomatoes
Salt and pepper to taste

Method
1. Spray a large pot with cooking oil. Over medium heat sauté onion until soft, around 5-10 minutes.
2. Add spices, and cook for an additional 1-2 minutes.
3. Add tofu cubes, stir well, while braking up the tofu a little as your stir.
4. Add canned tomatoes, salt and pepper. Bring to boil, then reduce heat and simmer for 30 minutes,  stirring occasionally.

Mexican Inspired Beans

Ingredients
1 medium brown onion, diced
1 tsp ground cumin
1 tsp ground coriander
1 tsp chili flakes
1 15oz (425g) can pinto or black beans, drained and rinsed
Salt and pepper to taste

Method
1. Spray a large pot with cooking oil. Over medium heat sauté onion until soft, around 5-10 minutes.
2. Add spices, and cook for an additional 1-2 minutes.

3. Add beans, salt and pepper. Bring to boil, then reduce heat and simmer for 5-10 minutes,  stirring occasionally.

Guacamole

Ingredients
1 ripe avocado, seed and skin removed
1/2 red onion, finely diced
Juice of one lime
2-3 splashes of hot sauce
Salt and pepper

Method
1. Add all ingredients to a bowl and mash with a fork (you want the guacamole to be chunky).

Serve immediately to avoid the guacamole going brown.

 

I hope you enjoy my favorite Taco Tuesday recipes!
Much love, Rachel xo

Mint Chocolate Chip Nice Cream

One of the hardest things I found about transitioning to a plant based diet is finding alternatives to ice cream! But I’ve found that coconut cream makes an amazing base for vegan ice cream. The coconut milk gives the nice cream a similar texture and creaminess to ice cream. Add fresh mint and chocolate and you’ll be in heaven!

mint-choc-nice-creamIngredients
3 cups coconut cream
1/2 cup fresh mint leaves (firmly packed)
1/2 cup cup brown rice syrup
1/4 cup dark chocolate
1 chocolate protein bar
1 chocolate-mint protein bar

Method
1. Add coconut cream, mint and brown rice syrup to a high speed blender and blend until smooth and creamy.

2. Pour into a container, cover and freeze for four hours.

3. Melt chocolate in the microwave for a few seconds until melted or in a glass bowl over a pot of boiling water.

4. Remove mint chocolate chip nice cream from freezer. Return to the blender and blend again (this helps break up any ice crystals, so it’s nice and smooth and creamy). Return to container and stir through cooled melted chocolate and protein bar pieces. Return to the freezer and freeze for at least another 4-6 hours.

5. Remove nice cream from the freezer 20-30 minutes before eating to allow it to soften a little.

Enjoy

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