Low Fat Burgers & Fries / WFPB / The Starch Solution

lean ground beef

🥗Healthier: ground turkey

💰Cheaper: ground chicken

Ground turkey is lower in fat and calories, while ground chicken is often more affordable.

whole wheat buns

🥗Healthier: lettuce wraps

💰Cheaper: white bread

Lettuce wraps reduce carbs and calories, while white bread is often less expensive.

cheese

🥗Healthier: reduced-fat cheese

💰Cheaper: no cheese

Reduced-fat cheese maintains flavor while lowering fat content.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil is healthier, while canola oil is often cheaper.

Introduce the recipe as a whole food plant-based version of burgers and fries.

Mention the twist of adding golden beets to the black bean burgers.

Explain the health benefits of golden beets, noting their potassium content.

List the ingredients for the black bean burgers: onion, barbecue sauce, liquid smoke, maple syrup, black beans, brown rice, and spices.

Combine all ingredients in a food processor except for the roasted corn and pulse until the mixture holds together but is not mushy.

Add the roasted corn to the mixture and pulse a few times to keep the corn intact.

Heat the bella griddle to about 375°F.

Form the burger mixture into patties, noting they are too fragile for the barbecue.

Cook the patties on the griddle for a few minutes on each side until done, yielding six to seven burgers.

Prepare the fries by using mashed potatoes with skins on, adding salt and garlic powder, and packing them into a container to refrigerate.

Cut the refrigerated mashed potatoes into fry shapes and place them in the air fryer basket.

Cook the fries in the air fryer at 400°F for 10 minutes.

While fries are cooking, answer a question from the Facebook group about handling cravings.

Mix equal parts of maple syrup and mustard to create a honey mustard sauce for dipping the fries.

Assemble the burger using a gluten-free bun, spinach, and barbecue sauce, noting the use of a half bun for a lighter option.

Taste the fries and burger, noting their textures and flavors.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens