How to go vegan and still gain muscle
Instead of grabbing frozen veggie burgers, stock your pantry with staple ingredients, like canned beans, dried farro, oats, olive oil, and walnuts. Pick up a few fresh items like mushrooms, carrots, tomatoes, avocados, herbs, and whole grain buns and boom: healthy veggie burgers. Make a batch or two and freeze half for the following week.
Skill level: Beginner
¾ cup uncooked farro
Chefs 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.
Nutrition information (per 1 patty, bun, and lettuce leaf, and 2 tomato and avocado slices each):
Calories: 354; Total Fat: 15 grams; Saturated Fat: 2 grams; Protein: 11 grams: Carbohydrates: 50 grams; Fiber: 11 grams; Sugar: 6 grams; Cholesterol: 0 milligrams; Sodium: 378 milligrams
Recipe by Sharon Palmer, RDN, The Plant-Powered Dietitian, author of Plant-Powered for Life.
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January 12, 2018 at 05:03PM
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