Vegan Bean Burger: A Fiber-Packed Delight for Your Grill
Finding tasty and healthful meals can occasionally be difficult while changing to a plant-based diet. Today’s recipe is a vegan bean burger, albeit slightly different. By that, I am referring to a white bean and psyllium burger, a powerhouse of fibers ideal for grilling season. Emulating the ideas of culinary medicine, this creative recipe helps your health and tastes great. Based on my experience, I know most homemade bean burgers are difficult to keep together on the grill. And occasionally, some individuals miss the relish of hamburgers during the summer BBQs or the fourth of July. This took some time to create, but with a couple of trials, it became clear that this is a great option.
Come Cook With Me and Learn My Favorite Kitchen Skills!
To be really honest, I’m excited to share a labor of love that has been cooking for months or perhaps years in my kitchen. I’ve made something especially for you because I know how much joy cooking can provide and the healing properties of food.
Imagine always having my favorite summer recipes accessible to you in a treasure trove spanning more than 100 pages. These aren’t simply recipes; they’re celebrations of the season’s wealth, thoughtfully chosen to satisfy your palate and nourish your body. Still, that’s not all!
I am aware of how intimidating trying new recipes or methods may be. Because of this, I’ve combined this cookbook with a fun series of culinary lessons. Together, we’ll investigate novel kitchen ideas, adding invigorating suggestions to your menu. It’s like having a helpful mentor in the kitchen, encouraging you as you pick up new abilities.
As they have become a part of my daily cooking routine, I hope these recipes and techniques will also become a part of yours. Something truly wonderful happens when you introduce new meals into your weekly routine and watch them grow to become cherished family favorites.
When you buy the workshops and related ebooks, you get more than recipes and gain new skills, confidence, and perhaps a different perspective on cooking. These methods are simple to apply, turning your kitchen into a happy place for creative expression and culinary healing.
Are you prepared to go on this delectable adventure with me? Let’s grow, learn, and cook together!
Dr. Siri Chand Khalsa’s 5-week Plant-based Cooking Course for Stanford’s Division of Immunology & Rheumatology was a spectacular addition to our wellness program. Dr. Siri Chand created an inspired line up of unique yet easy recipes which she beautifully rendered into a recipe booklet, replete with her own eye-popping food photography. She masterfully taught us to cook delicious and visually appealing dishes including sheet-pan veggies with quinoa tabouli with cilantro chutney, and root vegetable purée soup with kale sauerkraut salad. Each lesson was made even more delightful with unapologetically delicious desserts like fruit crisp and chia pudding. Dr. Sir Chand’s profound knowledge of Ayurvedic cooking, combined with her allopathic training and additional expertise in Lifestyle Medicine, offers a unique perspective on eating for vitality. She radiates passion and compassions in every session, making the experience truly enriching. Don’t miss the opportunity to learn from this culinary medicine master!
Neha S. Shah, MD
Neha S. Shah, MD (she/her/hers) Clinical Assistant Professor of Medicine Fellowship Program Director – Adult Rheumatology Division of Immunology & Rheumatology Department of Medicine Stanford University Hospital & Clinics
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The Magic of Psyllium Husk In Vegan Bean Burgers
Psyllium husk is a natural fiber obtained from the Plantago ovata plant. It is a flexible and interesting addition to the plant-based diet. It’s a great binder in recipes since it absorbs water and forms a gel-like material, but it takes time to really produce its full effect. Psyllium husk is absolutely essential for our white bean burgers, firming up the patties and ensuring they are ideal for grilling without crumbling.
**Please be aware of your own health and the extra fiber content this comes with; if you have any questions, contact your healthcare provider. This blog post is not meant to be a substitute for continuing medical treatment or offering any sort of advice. The information is offered in an educational format. Please consult with your medical team with any questions.
Why Fiber Counts and How Vegan Bean Burgers Get Their Fiber
Fiber is essential for a good diet and is especially present in plant-based eating. It prolongs feeling full, helps control blood sugar levels, and assists digestion. Already a wonderful source of fiber, white beans become a meal high in fiber when paired with psyllium husk and this can be supportive of general digestive health.
Freshness From Farm-to-Table
One of the best features of a plant-based diet is the chance to incorporate fresh, local foods. To find white beans (or any bean in season right now), herbs, and veggies for this dish, visit your neighborhood farmer’s market to support local agriculture and guarantee the freshest produce available. This farm-to-table strategy will improve your meals’ taste and nutritional worth. Did you know that the nutrient content of food decreases the longer it is from harvest?
Perfect Prep: Cooling and Baking
Your white bean and psyllium burgers will have the ideal texture if you bake the patties first, and then let them cool overnight in the refrigerator. This stage lets the psyllium husk completely bond the components, producing a solid burger on the grill that holds up really nicely.
You can savor a properly grilled burger without crumbling the next day. Should it not firm up completely the first time, you can go back and include extra psyllium in your next batch.
White Bean Health Advantages
White beans are a dietary powerhouse. Rich in protein, fiber, and key vitamins and minerals, including folate, iron, and magnesium, they also contain complex carbohydrates, which are a consistent energy source, aid digestion, and help support heart health.
Free Ebook
The food we eat significantly impacts our health, but how we prepare it can also have an effect. Eating a diet high in processed foods, sugar, and unhealthy fats can lead to many health problems, such as obesity and heart disease. Furthermore, what if I told you that changing these factors could make all the difference? You can improve your health by cooking your meals with whole food and plant-based ingredients. First, grab this free recipe ebook that incorporates flavors and principles from my Ayurvedic and Lifestyle Medicine training, and it is 100% plant-based. Then let me know what you have made.
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Psyllium Husk: Beyond Binding
Although ground psyllium husk is great for firming burgers, its health advantages go well beyond that. It’s well-known for helping digestive health, controlling blood sugar, and decreasing cholesterol. One easy approach to increasing your fiber intake and enhancing general wellness is including psyllium husk in your diet.
Tips for Grilling Plant-Based Burgers
Grilling plant-based burgers can be a bit different from grilling traditional meat patties. Here are a few tips to ensure your white bean and psyllium burgers come out perfectly:
Preheat the grill and oil the grates to prevent sticking.
Grill the burgers over medium heat to avoid burning.
Use a spatula to gently flip the burgers, allowing them to cook evenly on both sides.
Please help me get the word out about plant-based healthy living so that doctors know the value of lifestyle changes by sharing this post on your social media.
These delicious bean burgers will be your go to for grilling and picnic events.
Ingredients
Scale
2 cups cooked white beans (or one can)
1 tablespoon psyllium husk powder (can add a second one pending the moisture of the beans and veggies)
1/2 cup rolled oats (can sub ground buckwheat)
1 small onion or shallot, finely chopped
1 clove garlic, minced (optional)
1 tbsp grated ginger
1 carrot, grated
1 small zucchini, grated
2 tablespoons fresh basil, chopped
2 tablespoons fresh dill, chopped
2 tablespoons hemp seeds
2 tablespoons sunflower seeds
1 tsp soy sauce or tamari
1 teaspoon smoked paprika
1 teaspoon ground cumin
1–2 tsp preserved lemon (can use lemon zest)
Salt and pepper to taste (check for salt levels after you add the preserved lemon)
Instructions
Prepare the Bean Mixture
In a large bowl, mash the cooked white beans until they are mostly smooth with some chunks remaining. Add the finely chopped onion, minced garlic, grated carrot, grated zucchini, rolled oats, chopped basil, chopped dill, hemp seeds, and sunflower seeds. Mix well until all ingredients are combined.
Add the Psyllium Husk
Sprinkle the psyllium husk powder over the bean mixture and mix thoroughly. The psyllium husk will absorb moisture and help bind the ingredients together, making the patties firm enough for grilling.
Shape and Bake the Patties
Form the mixture into burger patties, about 1/2 inch thick. Place the patties on a baking sheet lined with parchment paper. Bake in a preheated oven at 375°F (190°C) for 25-30 minutes, flipping halfway through, until the patties are firm and lightly browned.
Cool and Refrigerate
Allow the patties to cool completely on the baking sheet. Once cooled, transfer them to an airtight container and refrigerate overnight. This step further firms up the patties, making them perfect for grilling the next day.
Grill the Patties
Preheat your grill to medium heat. Lightly oil the grill grates to prevent sticking. Grill the patties for 3-4 minutes on each side, or until they are heated through and have nice grill marks. You can also use this mixture to stuff peppers and top with vegan cheese. It gives a great texture.
Assemble and Serve
Serve the grilled white bean and psyllium burgers on whole grain buns with your favorite toppings. Consider fresh greens, sliced avocado, tomato, red onion, and a dollop of your preferred sauce.
These white bean and psyllium burgers are a fantastic addition to any plant-based diet, offering both nutrition and great taste. Perfect for grilling, they are a greta option to show to the power of culinary medicine and farm-to-table eating. Enjoy the benefits of a high-fiber meal that supports your health and satisfies your taste buds.
Notes
Use the instacart shopping list that I made for this recipe HERE. #ad
🌿✨ Transform your dishes with a burst of flavor from these vibrant, zesty pickled red onions! Whether you’re between patients, winding down after a long shift, or simply looking to elevate your meals, this quick and easy recipe is a game-changer. 🌟
Imagine adding a tangy crunch to your salads, tacos, sandwiches, or grain bowls. The combination of apple cider vinegar, preserved lemons, and a hint of spicy chilies creates an irresistible flavor profile that brightens up any dish. 🍋🌶️
Ingredients
Scale
1 large red onion, thinly sliced – i love to use a mandolin
1/2 cup apple cider vinegar or herbal vinegar of choice
1/2 cup water (you can use all vinegar if you choose)
1 tbsp sea salt (adjust to your palate)
1 tsp whole peppercorns
1 tsp coriander whole seeds
2 dried chilies (you choose the heat)
1 tsbp fresh rosemary (ok to omit) that can stay on the stalk (about 2 inches)
1 tbsp preserved lemon, thinly sliced (can omit)
1/2 fresh organic Valencia orange quartered ) Be sure to scrub the outside carefully to remove any residue or dirt
1 tbsp organic sugar (optional if you feel it is sweet enough from the oranges)
Instructions
Prepare the Vinegar Mixture:
Combine the vinegar, sugar (if using), coriander, salt, peppercorns, dried chilies, and preserved lemon slices in a small saucepan. Bring to a simmer. 🍲
Place Onions in a Jar:
Place the sliced onions in a sterile glass jar 🧅 and add the orange. The orange helps us reduce added refined sugar. You can substitute maple syrup or honey if you don’t have fruit.
Add the Vinegar Mixture:
Pour the hot vinegar mixture over the onions, ensuring they’re fully submerged.
Cool and Refrigerate:
Allow to cool to room temperature, then seal and refrigerate.
These pickled onions will be ready in at least 30 minutes, but the flavors develop more over time. They’ll keep in the refrigerator for up to two weeks, making them a perfect addition to your meal prep routine. ⏱️🥗 I love the pink color they become over time. It is so distinctive with the anthocyanins in the red onions.
Please note that all the ratios can be adjusted to your particular liking—more or less salt, sugar, or vinegar can shape the flavors considerably. It may not be the perfect batch the first time, but try this with different ratios and types of citrus to see what you enjoy.
Click on the image to grab the ingredients on Instacart from a list I have personally selected. The app will let you pick the store and provide a basis for the shopping and ingredient list. Then, you can choose what you need. It has worked great for us.
Also, if you select the “pick up” option, which you can do on your way home from work, you may even receive a small credit on your purchases for your next visit.
To sum up, if you are a busy professional, look into Instacart to eat healthier when your schedule is hectic, either as a delivery or pick-up option.
A Dinner for Every Event
These white bean and psyllium burgers are flexible, whether your dinner is just a healthy midweek meal or a summer cookout. Present them with fresh greens, whole grain buns, and your preferred toppings for a filling and encouraging dinner.
Meal Planning
More than just a dinner, the white bean and psyllium burger honors plant-based nutrition, culinary medicine, and the farm-to-table movement. Including these foods high in fiber helps you boost your general health and treat your taste receptors. Try these burgers next time you light the grill and savor the great advantages of a well-made, plant-based meal.
Learning about Plant-Based Eating
Having the right resources to learn about plant-based vegan principles is important for everyone.
These books are some of my tried-and-true resources that I have repeatedly referred to over the years. Let me know if you pick any of them up and what you learn.
Let’s Explore Seasonal Eating: Summer
Finding these heirloom peppers and cranberry beans was so fun! Every week, it is a bit of a treasure hunt to explore what is in season and what the farmers are offering us to explore in more depth.
What is Seasonal Eating?
I am particularly interested in the role of local and/or seasonal eating. I believe that connection to seasonal living builds a steady and essential connection to nature. Fortunately, this is not just my opinion; scientific data exists to explore this notion.
Eating locally and seasonally has been proposed to reduce the environmental impact of food production and enhance consumer health (Macdiarmid, 2013). However, the evidence supporting this idea is mixed. While some studies have found that local food can be inferior to non-local food (Edwards-Jones, 2010), others have highlighted the potential benefits of consuming local seasonal food for sustainable consumption (Vargas, 2021). The link between eating seasonally and reducing environmental impacts in the food chain has also been explored, with some research suggesting a potential benefit (Brooks, 2011). However, the overall impact of eating locally and seasonally on health and the environment remains complex and nuanced.
Seasonal Recipe Book: My Summer Favorites!
I’m so delighted to share with you a new seasonal cookbook that I have created that is available for purchase. Please click through on the link to learn all about it. AND the best part is that I will be creating one for each season. Hope you enjoy and if you make one of the recipes, please let me know.
References
Macdiarmid JI. Seasonality and dietary requirements: will eating seasonal food contribute to health and environmental sustainability? Proceedings of the Nutrition Society. 2014;73(3):368-375.
Edwards-Jones G. Does eating local food reduce the environmental impact of food production and enhance consumer health? Proc Nutr Soc. 2010 Nov;69(4):582-91.
Vargas AM, de Moura AP, Deliza R, Cunha LM. The Role of Local Seasonal Foods in Enhancing Sustainable Food Consumption: A Systematic Literature Review. Foods. 2021; 10(9):2206.
Brooks, M., Foster, C., Holmes, M.R., & Wiltshire, J.J. (2011). Does consuming seasonal foods benefit the environment? Insights from recent research. Nutrition Bulletin, 36, 449-453.
Jaqua E, Biddy E, Moore C, Browne G. The Impact of the Six Pillars of Lifestyle Medicine on Brain Health. Cureus. 2023 Feb 3;15(2):e34605.
Elicit; Elicit: The Al Research Assistant; https://elicit.com; accessed 2/8/2024
In the complexity of considering the regional needs and long-term goals of feeding populations, I also believe that seasonal and, when feasible, local eating helps us cultivate mindfulness skills, paying attention to what is close and relevant. Exploring markets and local farms builds community connections, which is also part of Lifestyle Medicine’s core pillars of health.
Let’s Wrap Up!
These white bean and psyllium burgers are a fantastic addition to any plant-based diet, offering both nutrition and great taste. Perfect for grilling, they are a testament to the power of culinary medicine and farm-to-table eating. Enjoy the benefits of a high-fiber meal that supports your health and satisfies your taste buds. And if you have leftovers or one breaks apart, be sure to know that you can use it for a wrap.
Earn CME
This experience is powered by CMEfy – an AI-powered platform that directs learners along a pathway to capture reflections at the point of inspiration, point of care. Clinicians may earn CME/CE credit via ReflectCE, the accredited activity portal. Learn more at about.cmefy.com/cme-info
The CE experience for this Blog Post / Article is powered by CMEfy – click here to reflect and earn credits: https://earnc.me/7CbypP
Work with me!
Looking to make a positive change in your life and community clincially? Dr. SiriChand is a board-certified physician in Internal Medicine, Integrative Medicine, Lifestyle Medicine, and Hospice/Palliative Medicine. She has dedicated her career to promoting long-term vitality through the choices we make every day and is an expert in Ayurveda and plant-based nutrition.
She particularly works with physicians to explore how to create time for self-care and how to learn to innovate in their integrative medicine careers. Take the first step towards an aligned, happier future, and contact Dr. Siri Chand Khalsa today.
Let’s create a better world together through mindful living. Learn more here.
Thanks for checking out this week’s post to the end!
If you make this, tag me on social media @doctorsirichand. I would love to see your variations and flavor options. Save this Recipe for later to your favorite place. I like using PINTEREST, but you could also clip it elsewhere.
Dr. Siri Chand
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May your life be nourished and vital!
*Please note as an amazon affiliate, I earn from qualifying purchases which means I will receive a small fee if you purchase them. I have only included things I truly use. This post is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go here.
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