Pizza-flavored bean burgers
- MEAL:
- Dinner, Lunch
- BENEFITS:
- Gluten free, Gut health, Hormonal health
- DURATION:
- 45 min
When & How
Lunch:
- Option 1: one burger + fried egg + avocado and a side of veggies.
I recommend consuming most of your animal proteins for lunch rather than dinner because we digest them more efficiently. This is why adding an extra egg could be ideal here. In this way, you’ll have a balanced lunch with all the macros (carbs, protein, fat) with an emphasis on animal (and some veggie) proteins. Side with some raw or quickly pan-seared greens, but avoid cruciferous veggies (cabbage, broccoli, cauliflower, etc.) and carrots.
- Option 2: two burgers with a side of raw or quickly pan-seared greens, avoiding cruciferous veggies (cabbage, broccoli, cauliflower, etc.) and carrots.
Dinner:
- 2 burgers with a side of cooked veggies, avoiding cruciferous veggies (cabbage, broccoli, cauliflower, etc.) and carrots.
Ingredients
(4 burgers)
- 300g beans (cooked)
- 2 eggs
- 250g cherry tomatoes
- 1/3 red onion
- 2-3 tbsp nutritional yeast
- oregano
- Salt and pepper
- Olive oil
Method
- Preheat oven to 350 F (180 C) and line two baking sheets with parchment paper.
- Slice cherry tomatoes in half and cut the onion into chunks. Transfer to a baking sheet. Sprinkle with salt, pepper, oregano, and a couple of tablespoons of olive oil. Cook for about 10-13 mins.
- Place baked tomatoes, onion, beans, eggs, and nutritional yeast in a blender. Blend until the ingredients are combined.
- Form your patties using your hand or a spoon. You should get 4 medium-sized patties. Place the patties on the baking sheet. Toss with some olive oil. Bake for approximately 30 min.
Tips
- This recipe comes out yummy also using chickpeas instead of beans.
Benefits
BEANS
Beans are a complete food as they are a good source of veg proteins and carbohydrates. They have a low glycemic index which makes them ideal for keeping the blood sugar down while maximizing energy levels. This type of legume is rich in minerals, including calcium, iron, and phosphorous, necessary for hormonal health. Beans are also rich in fiber that helps keep the gut microbiome healthy and well-functioning.
TOMATOES
Tomatoes are rich in lycopene, a carotenoid. Research has shown its potent action against oxidative stress and inflammation. Tomatoes are also rich in electrolytes and help with rehydration after a long sweat session.
EGGS
Eggs contain all the essential amino acids (the building blocks of protein). Egg yolk is rich in minerals, such as zinc, iron, and other important vitamins that nourish our skin, hair, nails, and ovaries. Indeed, eggs (especially the yolk) are a must for female hormonal health.
OREGANO
This plant contains essential vitamins and minerals including iron, calcium, magnesium, potassium, and vitamins A, C, K, and E. Oregano is also a potent anti-inflammatory.
