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Vegan sandwiches can be as simple as a PB and J Sandwich and you can even learn how to make peanut butter for you and your family.
A veggie burger recipe includes a good amount of vegetables and other plant foods. Veggie burgers can be flavored with many types of seasoning as well as herbs.
Vegan burgers can also be made with legumes and grains to make a burger that is higher in protein.
You can learn some great tips on making a much healthier PB and J Sandwich by learning how to make peanut butter yourself.
Vegan sandwiches can be made with a variety of nut butters, a variety of raw veggies, and a variety of plant based burgers.
Veggie Burger Recipe
Ingredients for Making a Veggie Burger Recipe
Potatoes, Sweet Potatoes, Brown Rice, Quinoa, Various Beans, Various Mushrooms, Red or Yellow Onions, Red or Yellow Bell Peppers, Jalapeno Peppers, Corn Kernels, Parsley, Cilantro, Carrots, Green Onions, Garlic, Sprouted Bread Crumbs, Gluten Free Bread Crumbs, Cumin, Chili Powder, Cayenne, and Various Salts.
You can make the base of your vegan burgers with cooked potatoes, cooked rice, cooked vegetables or cooked legumes. Adding bread crumbs does help to bind your burger, but it is not always necessary.
Just use your creativity to come up with some nutritious and tasty burgers!
Lentil Burgers for Vegan Sandwiches
A Black Bean Vegan Burger
Ingredients:
1 can (15 oz.) of black beans (rinsed & drained) or 1 cup of homemade black beans
1/2 of cooked brown rice
1/4 cup of red bell peppers (finely chopped)
1 Tbsp. of red onion (finely chopped)
1 or 2 cloves of garlic (minced)
Sea salt and spices (example: cumin) to taste
1 to 2 Tbsp. of brown rice flour or breadcrumbs
Instructions:
Mash beans and cooked rice with a potato masher.
Add in the rest of your ingredients and mix well.
Shape into 3 patties (approx. 1/4 inch thick).
You can then fry patties in coconut oil for approx. 2 to 3 minutes per side or bake patties in a 325 to 350 oven for approx. 10 minutes per side.
If baking patties, you may want to spread a little coconut oil on both sides to keep patties from drying out in the oven.
Healthier PB and J Sandwich Tips
Peanuts are a great source of minerals such as magnesium, copper, zinc, and manganese. They are also a good source of vitamin E and B vitamins.
Most people consider peanuts a nut, but it is technically a legume.
Peanuts have a decent amount of protein and are high in the amino acid arginine.
Most of its fat is monounsaturated, but it also contains a very high amount of Omega 6 fatty acids.
Peanuts are also notoriously associated with aflatoxins and pesticides. Aflatoxins are a toxic fungus and should be avoided at all costs along with pesticides.
Buying organic brands of peanuts and peanut butter is a step in the right direction to help minimize these health threats.
Soaking and sprouting peanuts before dehydrating or roasting will help to eliminate aflatoxins and other anti-nutrients such as phytic acid.
Also, adding a little flax seed oil to your peanut butter will help to create a much better Omega 3 to Omega 6 ratio for your vegan sandwiches.
How to Make Peanut Butter
How to Make Peanut Butter Tips
Buy the best quality peanuts that you can find and make sure they are unblanched.
Soak your peanuts in salted water for at least 7 hours or overnight (Sally Fallon recommends for 4 cups of peanuts - soak in 2 tsp. of sea salt and filtered water).
Letting your peanuts sprout just a little will help to neutralize enzyme inhibitors (it's important to note that peanuts with any type of discoloring or mold should be discarded).
To sprout your peanuts, you will need to rinse and drain your soaked peanuts. Put peanuts in an appropriate sprouting jar (rinsing and draining every 8 hours with clean water) until you see a sprout).
It's then best to dehydrate or dry your nuts until they are completely dry and crunchy (approx. 12 to 24 hours at 150 F).
Keep in mind that in order to keep as much nutrients as possible, you'll want to dry your peanuts at a temperature of no more than 110 degrees F.
You can then store your peanuts in a glass jar until you need to make some peanut butter.
You'll need some sort of high speed blender or food processor to turn your peanuts into peanut butter.
You can add in salt, sweeteners, and oils such as flax seed oil.
