Vegan Black Bean Veggie Burger Recipe

Delicious Vegetarian Burger Recipe

This delicious black bean veggie burger works well as long as you follow the recipe and proportions as given. As far as the ingredients go, this is a very flexible veggie burger recipe. You just need to watch out for the dry/wet balance.

   

Ingredients:

• 2 cups cooked black beans
• 1/2 cup quick oats
• 1 Tbsp cooking oil
• 2 - 4 cloves garlic minced (depends how much you like garlic)
• 1/2 cup red onion, chopped fine

    

• 1/2 cup green or red pepper, chopped fine
• 1 large stalk celery, chopped fine
• 2 tsp cumin
• 2 tsp paprika
• 1 tsp dry ginger
• 1/4 tsp cayenne or chipotle pepper
• Salt and pepper to taste
• 2 Tbsp tahini
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• 1 1/2 cup dry bread crumbs (4 slices dry whole wheat bread crumbled into tiny pieces (hint: blender or food processor works great)

1. Heat oil in a frying pan on medium low
2. Sauté garlic & onion in oil until soft
3. Add the celery & pepper, fry until softened and most of the liquid has evaporated
4. Mix in the herbs & spices and heat through

    

Mixing in a Food Processor:

1. Process all the ingredients except tahini and liquid seasoning until the mixture forms a loose ball. There should be recognizable bits of veggies and beans
2. Turn mixture out into a bowl. Mix in tahini and/or liquid seasoning as needed for the mixture to hold together well
3. Add more breadcrumbs if the mixture seems too sticky
4. Form the burger mixture into 10 equal sized balls, then flatten into patties 3 - 4 inches across
5. Cook on medium heat until brown, approx. 10 min per side
6. Fantastic with a little brown mustard, horseradish and sweet pickle   

 
Nutrition Info for 1 Serving (1 burger), 75g: 104 calories, 16g carbohydrate, 3g fat, 157mg sodium, 5 g dietary fiber, 5g protein, Estimated glycemic load: 6 This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Folate and Magnesium, and a very good source of Manganese.
Makes 10 large black bean veggie burgers.
Source:
http://www.savvyvegetarian.com 

A Simple Seated Meditation

Whether you are new to meditation or a seasoned veteran, this technique can be very powerful.
You are composed of both external and internal aspects; yet most people spend the majority of  time with the external. Meditation is a means for you to direct your attention to the opposite side, the internal. Let's face it. We are so wrapped up in the outside world, we neglect what is within us. Get in touch with what is within.


" What lies behind us and what lies before us are small matters compared to what lies within us. And when we bring what is within us out into the world, miracles happen."  Ralph Waldo Emerson

Instructions  for a simple, seated meditation that can help you to start developing a balance.

• Before you begin this meditation, make the decision to sit down and devote the energy of your mind, body, and heart to resting within stillness. This is a time to surrender to wakefulness, mindfulness, and awareness. Find a place where you will not be disturbed, i.e. a room where no one will come in, where the phone does not ring, where little or no noise can get in, etc.
  
  
• It is very important that you are physically comfortable when practicing this meditation. This will help prevent you from becoming distracted by bodily sensations that arise from physical discomfort. It is best if you sit upright in a comfortable chair. Make sure you are free from any tightness or restriction due to clothing.
  
  
• Take a minute to relax and establish a condition of ease in your body. Close your eyes and mouth, breathing normally through your nose. If it helps you to relax, take a few deep breaths.
  
  
• Your goal is to turn your attention inward, away from the outside world of thought and time, towards the domain of stillness. You need a point to focus your attention so that you can slowly withdraw from the external, chaotic side of things. This focus will be your breathing. Become aware of your breathing with each inhale and exhale. Once you are aware of your breathing, slowly begin to breathe into your abdomen. In other words, breathe using your diaphragm, not your lungs. The lungs expand downward instead of out during the inhale. If you do not know how to breathe with your diaphragm or it is uncomfortable, then breathe like you normally do. Just relax as best you can.
  
• Keep your attention on your breathing.
  Feel the inhale and exhale. Withdraw your attention from thoughts about the past or thoughts about the future. Withdraw your attention from all thoughts and let your attention become more and more immersed in the feelings of your breathing. Using your Will, hold your attention and just be with your breath.
  
  
• Continuously recall your mindfulness, your awareness to the inhale and exhale of your breath. If you find yourself distracted with thoughts, gently bring your attention back to the feeling of your breathing. With each breath, allow yourself to be in the present for really, it is only the present that exists. In the present is where you can discover deeper levels of your mind and being.
  
  
• Now that you rest with your breathing, slowly turn your attention inwards and find the stillness in your mind. As you find the silence, be with it. Become the stillness. There is no reason to have any thoughts at this time. You have plenty time all day long to be with thoughts. Now is the time for stillness. Feel the silence and rest in it. If you find yourself distracted with thoughts, place your attention on your breathing again and withdraw from your thoughts. Then slowly turn back towards the silence.
  
  
• If it becomes difficult to find the silence or rest with it, try repeating the word "om" (as in dome) in a natural repetition. Say the word silently within your mind. Feel the vibration of the word as you repeat it and immerse yourself in it. If you find yourself distracted with thoughts, slowly bring your attention back to the repetition of the word.
  
  
• Don't worry if you find yourself thinking a lot. This is normal. Over time, you will gain the ability to quiet yourself more and more. Like anything else, it just takes practice.
  
  
• If you experience some physical discomfort during the meditation, make the necessary adjustments to bring yourself back to the comfort zone. The adjustments might be very subtle muscular, skeletal, or attitudinal shifts. Just do your best to relax and remain as still as possible during your meditation.
  
  
• Try practicing this meditation once a day in the evening for about 15 to 20 minutes. Make it a special part of your daily routine. As you become accustomed to your practice, add a morning meditation for the same amount of time.

Finding the stillness within will be the most challenging task you can ever face, for silence is totally foreign to the condition of our minds. This will take persistent practice on your part. Nevertheless, it is possible provided you are determined.
Meditation can be very profound and meaningful, for the effects of resting within silence will be felt in your daily life. Combined with regular exercise, it becomes an excellent stress reducer. It gives you the opportunity to enjoy new meaning and appreciation. Meditation is one of life's paradoxes, for within silence is everything.
Resource: www.summum.us/meditation/simple.shtml