Vegan Barley Burgers with Vegan Aioli

I batch cooked a LOT of Barley this week so I thought I would make use of it. I used the No Meat Athlete Veggie Burger Formula as my guide and went crazy from there. Try these or try your own. Just to forewarn you, these have a soft texture to them, so if you like your veggie burgers more firm, you will want to add more dry ingredients! 

Recipes for Sweet Potato Fries and Vegan Aioli are also below. All three recipes served together make a delicious meal :) 

Vegan Barley Burgers

Ingredients & Preparation Instructions

• 1 can cannellini beans
• 1 ½ cups barley, cooked
• ¾ cup almond meal
• 1 Tbsp flaxseed meal

 1.     Place beans, barley, almond meal and flax in food processor.

•  ½ cup chopped onion
• 1 tsp minced garlic
• 1 cup chopped red pepper
• 1 cup chopped kale
• 1 tsp olive oil

 2.     Sauté veggies & oil over medium high heat for 5 minutes.

 3.     Add to food processor.

•  1 Tbsp tahini
• 1 Tbsp Braggs liquid aminos
• 1 Tbsp plum vinegar
• 1 Tbsp lemon juice
• 1 Tbsp nutritional yeast
• 1 tsp curry
• 1 tsp cayenne
• 1 tsp ginger 

4.     Mix remaining ingredients together to form a sauce.

5.     Add to food processor & pulse until well combined.

6.     Form into 6 patties (about ½ cup each)

•  6 tsp oil, divided

 7.     Use 1 tsp oil per burger. Heat oil over medium-high heat in sauté pan, cook burger in hot oil for 2 minutes per side.

Serving Suggestions

• Serve on a sandwich thin with sliced avocado, lacinato kale and Vegan Aioli.
•  Forgo making the batter in to burgers and spread on a collard green. Top with sliced peppers and shredded carrots and roll up into a wrap.

Sweet Potato Fries

Ingredients

• 2 medium orange sweet potatoes
• 1 tsp olive oil
• Salt & paprika to taste

Preparation Instructions

1.  Preheat oven to 375 degrees F.
2. Cut sweet potatoes into fries.
3. Toss with olive oil in a baking dish and sprinkle with paprika & salt.
4. Bake for 60 minutes, stirring halfway through.

Vegan Aioli

*Adapted from a Whole Foods Cooking Class led by Emily Forbes

Ingredients

•  1 box silken firm tofu
• 1 Tbsp ketchup
• 1 Tbsp Dijon mustard
• 2 tsp hot sauce
• 2 tsp vegan Worcestershire sauce
• 1 Tbsp lemon juice
• ½ tsp salt
• 3 tsp capers
• 2 tsp minced garlic
• 1 tsp minced onion
• 1 tsp minced fresh parsley
• 3 tsp minced red bell pepper 

Preparation Instructions

1. Place all ingredients in a food processor or blender and blend on high for 1 minute or until thoroughly mixed.

Fuel Facts

Numbers: 275 calories, 10 g protein, 13 g fat, 30 g carbs, 7 g fiber

**For 1 Vegan Barley Burger (makes six)

Numbers: 85 calories, 0 g protein, 1 g fat, 9 g carbs, 2 g fiber

**For 1 serving Sweet Potato Fries (recipe serves 4)

Numbers: 35 calories, 4 g protein, 2 g fat, 0 g carbs, 0 g fiber

**For ¼ cup Vegan Ailoi

Ingredient Breakdown:

v Beans – The legumes are a wonderful protein source for those wanting to increase their intake of plant-based foods. Beans have a very high content of fiber as well which is associated with lower blood cholesterol levels, decreased risk of heart disease and lower body fat. It is recommended to get at least 25 grams of fiber a day.

v Barley – This grain is very versatile and has a mild, nutty flavor. Similar to other grains it is high in fiber, promoting intestinal health and lowering cholesterol.

v Onion – These pungent vegetables are rich in flavor and health benefits. Onions are particularly high in the flavonoid quercetin. Quercetin has been studied for its ability to prevent tumor growth, especially in cases of lung cancer. The flavonoid is also being studied for its potential to prevent the release of histamines, chemicals that cause allergic reactions. This has not yet been studied for effectiveness in humans, but researchers believe quercetin could reduce allergy symptoms such watery eyes and runny nose.

v Kale – You won’t here me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

v Almond Meal – A gluten-free substitute for flour, almond meal is higher in protein and lower in carbohydrates than other options. Almond meal is made simply by grinding the nuts into a flour-like consistency and is therefore filled with all of the same perks as almonds themselves.

Almond meal is high in monounsaturated fats, similar to those found in olive oil, providing heart-healthy benefits. Almonds are also a great source of vitamin E, one of the most important nutrients for preventing oxidative stress. Vitamin E, when applied topically, has also been found to protect the skin against UV damage from the sun. It is believed by some researchers that this same protective effect can be achieved through consumption of foods rich in vitamin E, such as almonds.