Pumpkin Black Bean Veggie Burgers

Pumpkin Black Bean Veggie Burgers

A festive fall recipe! I had lots of leftover canned pumpkin from making a pumpkin banana bread, but wanted to try using it in a savoury dish. They are quite soft since I didn’t add any flour or grains, but they are delicious on a salad or eaten on their own topped with some guacamole.

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Pumpkin Black Bean Veggie Burgers

These burgers are very flavourful and yet so easy to make - no blender or food processor needed. They are pretty soft (adding some flour, ground flax or oats may help to adsorb some of the moisture) but I have been enjoying these added on top of a salad to add extra protein. They would work well in a wrap too. 

Servings 6 patties
Author Andrea Docherty, RD

Ingredients

  • 1/2 cup canned pumpkin
  • 1 can black beans drained and rinsed
  • 1/2 onion finely chopped
  • 1 tbsp olive oil
  • 1/3 cup cilantro chopped
  • 1/2-1 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice (optional)
  • 1 tbsp chopped garlic (or about 1-2 cloves minced)
  • salt and pepper

Instructions

  1. Heat oil a large frying pan or skillet at medium-high heat. Cook onions for a few minutes until soft. Remove from heat.

  2. Add black beans to a large bowl and mashed with a fork or potato masher. Leave a few chunks for texture. 

  3. Add pumpkin, onions, cilantro, garlic and spices. Mix well to combine. Adjust seasoning amount to your preference. 

  4. Form into 5-6 patties and let sit for 10 minutes. Heat oil in frying pan and cook the patties at medium heat about about 3 minutes until a golden crust forms and then flip and cook the other side. Repeat for all patties. 

  5. Serve on salads or wraps. Would go great with sliced avocado or guacamole on top. 

Veggie-licious Salad

Veggie-licious Salad

 

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Veggie-licious Salad

Crunchy and slightly sweet, here's a great way to switch up your typical leafy greens salad and still get the goodness of lots of vegetables. 

Course Salad
Author Andrea Docherty, RD

Ingredients

  • 1/2 head broccoli
  • 1/2 head cauliflower
  • 1/4 medium red cabbage
  • 2 large carrots
  • 1/3 cup raisins
  • 1/3 cup almonds roughly chopped
  • 1/3 cup raw sunflower seeds
  • 1/3 cup hemp hearts

Dressing

  • 1/4 cup lemon juice (or more to taste)
  • 2 tbsp honey (or more to taste)
  • 2-3 tbsp olive oil (or more to taste)
  • salt and pepper to taste

Instructions

  1. Chop the broccoli, cauliflower, cabbage and carrots into small pieces in a food processor (you may need to do this in a few batches).

  2. Add all veggies into a large bowl. Add the raisins, nuts, seeds and hemp hearts and mix well to combine. 

  3. Add the lemon juice, honey, olive oil, salt and pepper and stir. Adjust to your preference in taste. 

  4. Store in an air tight container in the fridge and serve cold. 

3 Ingredient Lemon Energy Bites

3 Ingredient Lemon Energy Bites

I don’t know what I would do without my food processor. It’s likely one of my most used kitchen appliances. One thing I’m regularly making are energy bites! With a base of dates and almonds, there are endless combinations and flavours to make. These lemon energy bites are one of my favourites and are always a big hit! Sweet, tangy and refreshing like lemonade!

These bites are great as a sweet treat after a meal, afternoon snack or quick pre-workout bite.

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3 Ingredient Lemon Energy Bites

Course Snack
Author Andrea Docherty, RD

Ingredients

  • 1 cup pitted dates
  • 1 cup raw almonds
  • Juice of a lemon

Instructions

  1. 1. In a food processor blend up dates, almonds and lemon juice. 

    2. Blend until it starts to form a large ball but try and leave some chunks of almond for texture. 

    3. Remove from the food processor and roll into 1 inch balls and then place in the fridge for at least 30 minutes to harden.

Recipe Notes

These also taste delicious rolled in unsweetened coconut!

Raw Vegan Fudge Brownie

Raw Vegan Fudge Brownie

I can’t really decide if this is more like a fudge or brownie. So I am just naming it both! Seriously, you will not believe that lentils are in here. The versatility of lentils makes me want to throw them in almost any type of dish. These powerhouse little legumes are high in protein, a great source of fibre and also a source of iron. With only 4 ingredients and no baking required, these are almost too easy to make.

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Raw Vegan Fudge Brownie

A satisfying healthy dessert. With the mix of protein, fibre and healthy fats, this dessert won't cause a blood sugar crash. 

Course Dessert
Author Andrea Docherty, RD

Ingredients

  • 1 cup canned cooked lentils drained and rinsed
  • 1 cup dates pitted
  • 1/2 cup natural peanut butter
  • 1/4 cup cocoa powder
  • 2 tbsp pumpkin seeds, crushed walnuts or pistachios optional

Instructions

  1. 1. Blend all ingredients in a food processor until smooth.

    2. In a small baking dish or pyrex, press down and make the bars about ½ inch thick.

    3. Top with pumpkin seeds (or other nuts) if desired. 

    4. Place in fridge for at least 30 min to chill. Serve cold. 

No Added Sugar Energy Bites

No Added Sugar Energy Bites

These no-bake energy bites make a tasty, filling snack. I wanted to see if they would stick together without honey, and they did! So there is no added sugar – it’s sweetened with some mashed banana and dried currants.

You could make these nut free by using sunflower seed butter or soy butter (Wow butter) so that they are school-friendly. Recipes like these are great for getting kids involved in the cooking.

Store these in the fridge for up to a week or freeze for up to a month.

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No Added Sugar Energy Bites

Course Snack
Author Andrea Docherty, RD

Ingredients

  • 1.5-2 cups quick oats
  • 1 ripe banana mashed
  • 0.5 cup almond butter
  • 0.25 cup ground flax seed
  • 0.25 cup raw pumpkin seeds
  • 2 tbsp dried currants
  • 0.5-1 tsp vanilla extract
  • 1 tsp cinnamon

Instructions

  1. Use a fork or potato masher to mash your banana in a large bowl

  2. Add the almond butter and mix. Add the oats (start with 1.5 cup and add the addition 0.5 cup at the end if the mixture is too wet) and ground flax and mix. Add the rest of the ingredients and stir.

  3. Place in the fridge for 30 minutes to harden. Form 12-16 ~1 inch size balls. 

Recipe Notes

You can substitute the currants and pumpkin seeds for other dried fruit, nuts or seeds.