Photo: [LINK]
Health is always a priority no matter what the age and no matter what the season. This Lenten Season, Good Friday and World Health Day falls on the same day, 7th April – so we’re celebrating these two days with only the goodness of truly good food! Even though the Lenten Season is a largely Christian tradition of reflection, we can still use this period of quiet to really put into perspective our health and overall wellness.
To truly get the ball rolling, we’ve got the best plant-based meat substitute for you to try in this coming Holy Week.
Pick Plants
While we understand not everyone can go on a plant-based diet due to health restrictions, we’d like to still introduce a fun and delicious menu if you want to dress up your veggies a little bit – or even give them a little bit of a meaty disguise.
If you’re thinking of making the shift due to environmental concerns, you’ll be happy to know that shifting to a plant-based diet can not only lower your risk for lifestyle diseases (like diabetes or heart disease), but it can also reduce your carbon footprint by 73%. [1]
Let’s try out this delicious plant-based meat substitute recipe and use it for any Lenten Season-friendly dishes!
Homemade Meat Substitute [2]
Photo: [LINK]
INSTRUCTIONS:
- 1 15 ounces BPA-free can of black beans (or red kidney beans or lentils), rinsed and drained
- 1 tbsp Borges Extra Virgin Olive Oil
- 1 yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- ¼ tsp sea salt
- 2 tbsp unsalted tomato paste
- 1 cup unsalted walnuts
- ½ cup chopped fresh parsley
- 1 ½ cups cooked brown rice or quinoa
- ½ cups vegan Parmesan cheese
- ¼ cup toasted, unsalted sunflower seeds
- 4 tsp coconut aminos or vegan Worcestershire sauce
- 2 tbsp water
- 2 tbsp ground flaxseed
INSTRUCTIONS:
- Preheat oven to 350°F (177°C). Spread beans on a baking sheet and bake until beans start splitting and are slightly crunchy, 18 to 20 minutes.
- In a large skillet on medium, heat oil. Add onions and cook, stirring until golden and softened, 4 to 5 minutes. Add garlic, paprika and salt and cook, for 1 minute. Add tomato paste and cook, stirring until paste changes color and the aroma smells sweet, 30 to 40 seconds. Let cool.
- To a food processor, add beans, walnuts, onion mixture and parsley; pulse until walnuts and beans are coarsely crumbled. Add rice, cheese, seeds, coconut aminos, water and flaxseed and pulse until just combined, being careful not to pulse into a paste. Scrape into a large bowl.
- Select among the serving suggestions below for ground meat, burger patties or meatballs and follow instructions to finish the dish. If making meatballs or burger patties, make and form up to two days ahead; cover and refrigerate until use.
This plant-based meat recipe is perfect to use in meatball and patty recipes, these types of recipes are also especially easy to follow for anyone who’s just getting acquainted with plant-based meat. As an added bonus, we’re adding a classic that’s beloved all around the world – a burger with a healthy twist!
Meatball and chickpea traybake [3]
Photo: [LINK]
INGREDIENTS:
- 2 tbsp horseradish sauce
- 2 cloves garlic, crushed
- 1 small red onion, sliced
- 1 tbsp Borges Classic Olive Oil
- 250g cooked beetroots, drained and cut into wedges
- 400g tin chickpeas, drained and rinsed
- A handful of leaves mint, chopped
- 4 tbsp fat-free natural yogurt
- Toasted pittas, to serve
INSTRUCTIONS:
- Mix your meat substitute with 1 tbsp horseradish sauce and most of the garlic in a bowl using clean hands. Roll into eight meatballs and transfer to a medium baking tray with the onions. Drizzle over the olive oil and roast for 10 minutes.
- Add the beetroots and chickpeas to the tray, season and toss together. Roast for another 10-15 minutes, or until the meatballs are cooked through and the chickpeas are just crisp. Mix most of the mint with the yogurt, the rest of the horseradish sauce and the remaining garlic, then season. Loosen with a little water if the mixture seems too thick. Spoon the yogurt sauce over the traybake, then scatter with the remaining mint and serve with the toasted pittas for dunking.
Veggie meatball [4]
Photo: [LINK]
INGREDIENTS:
- 2 x 400g tins plum tomatoes
- A large pinch of dried chilli flakes
- A pinch of caster sugar
- 240g basmati and wild rice
- 3 roasted red peppers from a jar, thickly sliced
- 2 tbsp capers
- A handful Borges Green Sliced Olives
- 2 tsp red wine vinegar
- A handful, chopped flat-leaf parsley (optional)
INSTRUCTIONS:
- Form your meat substitute into 20 balls and chill for 15 minutes.
- Drizzle Borges Classic Olive Oil on a frying pan and cook the meatballs in batches until browned all over, then set aside. Tip the tomatoes into the pan with 200ml of water, the chilli flakes and sugar, and use a masher to crush into small pieces. Season and simmer for 20 minutes until reduced.
- Cook the rice in a large pan of lightly salted boiling water following pack instructions, then drain well.
- Add the meatballs into the sauce along with the peppers, capers and Borges Green Sliced Olives. Simmer, stirring, for 10 minutes until the meatballs are piping hot. Add the vinegar, plus a splash of water if it is getting a little dry.
- Divide the rice between bowls and top with the meatballs and sauce. Sprinkle over the parsley, if using, to serve.
Veggie burger [5]
Photo: [LINK]
INGREDIENTS:
- 4 burger buns
- 4 slices medium cheddar cheese (thick sliced)
- 1 large tomato, sliced into 8 rings
- ½ bunch green leaf lettuce
- ½ medium red onion, thinly sliced into rings
- ½ cup dill pickle slices
INSTRUCTIONS:
- Slice, and prepare all of your burger toppings and sauces.
- Spread the cut-side of the bun with softened or melted butter and toast the cut side on a skillet or on the grill until golden brown. You can toast the bun ahead or in the last couple of minutes with the burgers on the grill. Toasting the bun adds great flavor and prevents a soggy bun.
- Preheat grill to medium heat. Divide your meat substitute into 4 portions and form patties that are about 1/2" thick and 1" wider than the burger buns. Season patties generously with salt and pepper.
- Grill burger patties (indent-side-up) covered for 3-5 min each side on the grill. Flip burgers when juices are accumulating on top of burger and you have a good sear. Apply cheese in the last 1-2 minutes of grilling then cover with lid and cook until internal temperature of beef reaches 160˚F (71 ˚C).
References:
[1] https://www.tastingtable.com/1126008/tips-you-need-when-cooking-with-plant-based-meat/
[3] https://www.olivemagazine.com/recipes/healthy/meatball-and-chickpea-traybake/
[4] https://www.olivemagazine.com/recipes/vegetarian/veggie-meatballs/
[5] https://natashaskitchen.com/perfect-burger-recipe/