Stock the Pantry

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

farro

Stock the Pantry

If you don’t have all the essential ingredients on hand for living a plant-powered life, then it simply won’t happen!

You’ll always be running to the store, or simply giving up altogether.

Yet, this style of eating can be easy, breezy if you just power up your pantry with shelf-stable plant foods:  whole grains, legumes, spices, nuts, and seeds.

Once you have the essentials on hand, all you have to do is add in fresh ingredients – vegetables, fruits, tofu, plant-based milks – to turn out fabulous meals in just minutes.

A bag of brown rice is the foundation for a stir-fry, a pouch of garbanzos can kick-start a curry, and steel-cut oats form the cornerstone of breakfast cereal.

Recipe of the Day:  Farro and White Bean Veggie Burgers

Active Preparation Time:  29 minutes

Total Preparation Time:  2-1/2 hours (including chilling time)

If you stock your plant-powered pantry wisely, you’ll be able to pull out fabulous meals every night of the week.

Just combine a few staples – canned beans, dried farro, oats, walnuts, herbs, and olive oil – with a few fresh items, including mushrooms, carrots, tomatoes, avocados, and whole grains buns, and you’ll have an amazing meal.

Homemade veggie burgers, like these savory farro and white bean burgers, are leaps and bounds above frozen varieties when it comes to taste.

And they’re not as hard to make as you think.

Make up this big batch for a large group, or to reheat for lunches and meals during the week.

Makes 10 servings

3/4 cup uncooked farro

3 cups water

1 teaspoon reduced sodium vegetable broth base

One 15-ounce can cannellini beans, no salt added, rinsed and drained (liquid reserved), or 1-3/4 cups cooked

1 medium onion, finely diced

1 cup finely chopped mushrooms

1 cup grated carrots

1/4 cup chopped walnuts

1/4 cup chopped fresh oregano, or 1 teaspoon dried

2 tablespoons minced fresh chives

1/3 cup uncooked old-fashioned oats

1/2 cup whole grain bread crumbs (see Note)

1 teaspoon low-sodium herbal seasoning blend

1/4 teaspoon freshly ground black pepper

1/4 teaspoon turmeric

Pinch of sea salt, optional

3 tablespoons extra virgin olive oil

Ten 1-1/2-ounce whole grain buns

10 lettuce leaves

3 medium tomatoes, sliced into 20 slices

2 avocados, sliced into 20 slices

*Use as many organic ingredients as possible.

1.  Place the farro in a pot with the water and broth base.  Stir well, cover, and bring to a boil over medium-high heat.  Reduce the heat to medium, cook for 35-40 minutes, and drain any leftover liquid.

2.  Place the cannellini beans in a mixing bowl and mash slightly with a potato masher, until thick and lumpy.  Mix in the cooked farro, onions, mushrooms, carrots, walnuts, oregano, chives, oats, bread crumbs, herbal seasoning, black pepper, turmeric, and sea salt, if desired.  Combine the ingredients using clean hands, then add 2-3 tablespoons of the reserved bean liquid to make a thick yet moistened mixture that sticks together.  Chill for about 1 hour.

3.  In a large skillet, heat 1 tablespoon of the olive oil over medium heat.  Form patties out of 1/2 cup of the bean mixture with your hands, mashing the ingredients together so they don’t crumble.  Carefully place 3-4 patties at a time into the hot oil and cook for 6 minutes on each side, turning carefully.  Repeat, adding 1 tablespoon of olive oil to the skillet with each batch of patties, until all the patties are done.

4.  Serve each patty with 1 bun, 1 lettuce leaf, 2 tomato slices, and 2 avocado slices.

Note:  If you don’t want to serve all the burgers at once, prepare and cook them according to the directions and refrigerate in an airtight container up to 3 days.  Reheat in the microwave or in a skillet and serve as directed.

Variation:  Substitute 2-1/4 cups cooked brown rice for the farro.  This version is gluten-free (provided you use gluten-free oats, bun, bread crumbs, and other ingredients).

Per serving:  354 calories, 15 g total fat (2 g saturated), 378 mg sodium, 50 g total carbohydrates (6 g sugar), 11 g fiber, 11 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com

from Plant-Powered For Life by Sharon Palmer, RDN

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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