I thought I would share my favorite ever fast-fix vegan entrée for you Intent vegan readers. It’s yummy and high volume or "volumetrics"–so it fills you up. I buy the Boca Burgers in bulk at Costco—real cheap, and stores in the freezer for a couple months. This recipe also freezes well in individual servings.
Ingredients:
16 Boca Burgers, thawed
1 ½ 16-ounce can of garbanzo beans, drained and chopped
1 cup red peppers, chopped
1 cup green peppers, chopped
1 cup onion, chopped
2 tsp. garlic, minced
3 T fresh basil, chopped
½ cup fresh parsley, chopped
¼ cup egg whites
½ cup plus 2 T low sodium, sugar-free barbecue sauce
1. Process Boca Burgers and beans in a food processor. In a mixing bowl, combine the remaining ingredients, except 2T of barbecue sauce. Add the burger mixture, and mix well.
2. Place the burger mixture in a loaf pan, and bake at 400 degrees Fahrenheit, covered, for 30 minutes. Top with an additional 2 T barbecue sauce, and bake, uncovered, for an additional 15 minutes.
Yields: 10. Serving size: 1 inch slice. Nutritional content: 125 Calories per slice, 0g fat, 14g protein, 16g carbohydrates, 255mg sodium.
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This looks good. My mom gave me a similar recipe, using black bean patties (Morning Star Farms). I think it calls for 3 or 4. I haven't tried it yet. I'm sure an egg-white substitute would work perfectly too.
Looks yum. Does it count as vegan if it has egg whites?
Depends on your definition of vegan. You can easily substitute egg beaters. Thanks for the great Q!
I like the fact that I can make a loaf then, easily freeze individual portions. Time and money are precious to everyone I know these days…
Looks like a great recipe, easy to make and easy to find ingredients.
Actually vegan is pretty clear cut "A vegetarian who eats plant products only, especially one who uses no products derived from animals, as fur or leather." A vegetarian that still eats eggs is referred to as Ovo vegetarian, and more commonly they also use milk and are considered Lacto-ovo-vegetarian. Veganism is not so flexible, unless you get into Freeganism.
Thanks for the recipe!
What on earth is Freeganism!
Free-Vegan/Vegetarian food, the rules of vegetarianism and veganism loosen quite a bit when the food is free.
Wikipedia probably has a good article or two.
Mmmm, thank you for the recipe and for promoting veganism.
Thank you! I may even be able to "sneak" this past my family.. but I make my own Boca burgers.. just red beans and garbonzo's. I think it would work out well.. I have a dozen burgers already made in the freezer.. Blessings and thanks for your great taste!
hugs and love..
Marylynn
My daughter had gone completely vegan and found a substitute for egg whites for her recipe's or use tofu.. I have not had a problem with not using eggs yet.. so we shall see.. I will have to try this recipe though!
Marylynn
Hey Everyone-I went down to Whole Foods during lunch, and got this awesomely, strict vegan egg substitute called Egg Replacer by Bob's Red Mill: http://www.bobsredmill.com/product.php?productid=….
I like the fact that you do not have to refrigerate it, and it has a one year shelf life–so it's a frugal solution…L.
Thank you Linda LaRue!
I belong to an organic homesteading group, and they rave about products from Bobs red mill.. We do a lot of stock up sheets, and this is on the list.. They are pretty strict in their organics.. so I really trust their impressions.. Thanks again!
Marylynn
Agave Nectar This liquid is collected from the same plants that produce tequila, and has a more neutral flavor and a less-syrupy consistency than honey. It's as caloric as sugar, but is sweeter, so you can use less of it when baking. It also has a lower glycemic index than table sugar. Some say that pregnant women should avoid using agave nectar.
John
Agave
Ummm. There is no interpretation of the word "vagan". It CLEARLY means NO animal products at all. This recipe is for vegetarian meatloaf.