Vegan grain burger

4–7

Prep 15 min

Cook 15 min

Serves 6

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MASTER SKILLS

The trick to this vegan burger’s umami-rich flavor and firm texture? A mix of sautéed mushrooms, garlic, and soy sauce, which provides loads of meatinesswhile starchy chickpeas and brown rice help hold things together. Serve it on a bun for the full burger effect.

Cooking spray 1 tbsp olive oil 1¼ lb cremini mushrooms, thinly sliced 2 shallots, finely chopped ½ tsp salt 2 tbsp balsamic vinegar 2 tbsp reduced-sodium soy sauce 1 tsp finely chopped garlic ½ tsp smoked paprika ½ tsp sugar ½ cup canned chickpeas, liquid reserved 2 cups cooked brown rice ⅓ cup chopped walnuts ½ cup panko breadcrumbs 1 avocado, thinly sliced, for serving Alfalfa sprouts, sliced tomato, mustard, and lettuce, for serving

1. In a 12-inch nonstick skillet, heat the oil on medium-high. Add the mushrooms, shallots, and salt. Cook until the mushrooms are tender and release their liquid, 4 to 6 minutes, stirring often. Stir in the vinegar, soy sauce, garlic, paprika, and sugar. Cook until all the liquid is absorbed, 1 to 2 minutes, stirring often. Remove from heat. 2. In a large food processor, pulse the chickpeas and 1 tbsp of the reserved liquid until smooth. Add the mushrooms, rice, and nuts and pulse just until the mixture is finely chopped and it sticks together easily on a spoon but is not completely smooth. Add the panko and pulse to combine Transfer to a bowl. 3. Line a baking sheet with wax paper. Using a ½-cup measure, divide the mixture into 6 portions. Shape each portion into a patty and place on the prepared baking sheet. Cover and refrigerate for at least 1 hour or up to overnight. 4. Coat a grill rack, cast-iron skillet, or grill pan with cooking spray and preheat to medium-high. Cook the patties until well browned and heated through, 3 to 4 minutes per side. Place the burgers on greens or in buns. Top the burgers with the avocado, sprouts, sliced tomato, mustard, and lettuce.

Per serving (1 burger) 285 Cal, 14 g Total Fat, 2 g Sat Fat, 478 mg Sod, 35 g Total Carb, 5 g Sugar, 7 g Fib, 9 g Prot.

beans & legumes . 101 .

Plant-based protein powerhouses. Say that three times — you know what? Never mind. Just get cooking with these deliciously versatile pantry heroes and dig in ASAP.

FACTS

Packed with vitamins, fiber, and nutrients like magnesium, potassium, manganese, and folate.

Excels in fast-paced environment: Precooked options = most convenient sources of protein.

Budget-friendly, whether canned or freshly cooked (and stored in the freezer).

Versatile in texture, from crunchy to smooth and creamy, and in cuisines, from Italian to Japanese.

FIGURES

1

lb of dried beans

equals

5–6

cups of cooked beans

15–16

oz of canned beans

equals

1½–1¾

cups of drained beans

1 cup of black beans

>50%

of the recommended daily value of fiber

Pair it Lentils with cucumbers and goat cheese • cannellini beans with tuna and red onion • fried rice with edamame and scallions

shop it

Both canned and dried beans are pantry stars, but canned ones will actually last you longer than dried ones. Despite having a long shelf life, dried beans shouldn’t be kept for longer than a few months. Over time, they can become so dehydrated that they never become tender, even after a long simmer.

Tofu’s wide range of textures makes it a natural swap for ingredients with higher Points® values. Silken tofu has a custardy jiggle, making it a suitable sub for cream when puréed, while extra-firm tofu can be marinated and seared like meat.

prep it

When using canned beans, it’s standard to rinse and drain them first. This gets rid of some of the sodium, but you don’t technically have to rinse them unless you’re trying to crisp them up. In fact, the canning liquid (a.k.a. aquafaba) can be used to make vegan whipped topping for desserts.

Although most recipes start with this step, you don’t have to soak dried beans overnight. It can shorten the cooking time and helps rid the beans of some gas-promoting compounds, but if you forget, just factor in some extra simmering time.

Press excess liquid out of firm tofu for a meatier texture. Arrange thick slices of tofu in a single layer on paper towels. Top with another layer of paper towels and a baking sheet. Place a heavy pan on top. Let the tofu sit for 15 minutes.

cook it

MULTICOOKER .

STOVETOP .

ROAST .

REFRIED .

In a multicooker pot, combine 3 cups water, 1 cup dried beans, and ½ tsp salt. Secure the lid and seal the release valve. Set the pot on High Pressure and cook for 25 minutes for black beans or 35 minutes for chickpeas or white beans. Allow the pressure to release naturally. If the beans are not fully cooked, set the pot on Sauté and simmer until the beans are tender, about 5 minutes.

In a large pot, combine 1 lb beans and enough water to cover the beans by 3 inches. Let soak for 6 hours or overnight. Drain the beans and rinse the pot. Return the beans to the pot. Add 1 medium onion (quartered), 2 garlic cloves (smashed), 2 bay leaves, and 1 tsp salt. Add enough water to cover the beans by 2 inches. Bring to a boil over high heat. Reduce heat to a simmer. Cover and cook until the beans are tender, 45 minutes to 1½ hours.

Rinse 3 cups cooked chickpeas and drain well. Roll them in paper towels to dry. Coat a sheet pan with cooking spray. Spread the chickpeas in a single layer on the pan. Coat the chickpeas with cooking spray. Sprinkle with ½ tsp of seasoning (such as garlic powder, smoked paprika, or chili powder) and ½ tsp salt. Roast the chickpeas in a 350°F oven until browned and crunchy, about 50 minutes. Let cool completely.

Coat a large skillet with cooking spray and heat on medium. Add 1 medium white onion (finely chopped), 2 garlic cloves (finely chopped), ½ tsp cumin, and ¼ tsp salt and cook until golden, about 7 minutes. Reserve ½ cup of the liquid from 2 cans of pinto beans, then drain the beans. Add the beans and ¼ cup of the reserved liquid to the skillet and cook until heated through. Using a potato masher, mash the beans, adding more liquid if necessary.