Planted By Grace

Like many other legumes, black beans are loaded with protein and their rich black colour means they are high in antioxidant compounds. They are combined in this recipe with beetroot which is high in folic acid, manganese and potassium. The deep red colour of beetroots is due to phytonutrients called betalains known for their anti-inflammatory, antioxidant and detoxification benefits. I think we are on a winner nutritionally because I haven’t even mentioned the superfood value of buckwheat and quinoa also part of this recipe. These burgers have a rich earthy flavour and the addition of beetroot gives them a healthy rosy hue. Serve with a leafy green salad or as a traditional burger with all the trimmings.

While brightly coloured vegetables are noted for their nutritional value, cauliflower despite its white colour is an exception. It’s rich in vitamins and other compounds thought to play a role in preventing chronic diseases such as cancer. These patties are a good way to use a significant amount of this nutritional powerhouse.

Tofu (non GMO) is a great source of protein containing all 8 essential amino acids as well as being high in iron and calcium. Like other legumes. Chickpeas are also high in protein and fibre as well as important vitamins and minerals. Combining these two sources of protein creates a nutrient dense loaf which is moist and the vegetables add extra flavour and taste . I think the colours created would make it a nice festive dish!

Chickpeas or Garbanzo beans are the chief ingredient in this recipe. They are high in protein and carbohydrates as well as magnesium, potassium. folate and iron. They are also a great source of dietary fibre. There are lots of variations of the classic Mediterranean falafels. I adapted this recipe from an old vegetarian cookbook put out by “Squirrels” Restaurant in Brisbane. Falafels are nice served on flat bread with tabouleh and hummus. See  HUMMUS

Lentils are high fibre, high protein legumes and red lentils in particular have the additional attribute of being one of the quickest varieties to cook. They do not require pre-soaking and generally only take about 15-20 mins cooking time. Combined with potatoes and carrots in this recipe , they make a quick tasty fritter.

Kidney beans are an excellent source of protein, fibre, folate, magnesium, potassium and anti-oxidant flavonoids (due to their rich red colour!)  They hold their shape well when cooked and can be used in a range of recipes including soups, casseroles, dips and patties. These burgers could be served on wholemeal buns with all the salad trimmings that generally go with the traditional hamburger.

Even when I was a vegetarian I was never a real fan of the traditional pizza with its doughy base, tomato sauce and melted cheese but I like the concept of this healthier vegan version using a sweet potato crust. Nutritionists at the Centre for Science in the Public Interest (CSPI) ranked sweet potato the most nutritious of all vegetables so that’s a good incentive to include more of this vegetable in our diet. It’s high in dietary fibre, has naturally occurring sugars and is an excellent source of  beta-carotene as well as many other nutrients. As this pizza involves a few elements I would personally make it more for a special occasion rather than for every day eating.