No meat, No wheat

Posts tagged ‘and cheap’

Mother’s Day

Mother’s Day Feast Fit For A Queen

Isaac makes me dinner


Of course I realize this post is way overdo- as Mother’s Day was last month.  But I’d forgotten that I took photos of the feast my son made me, and when I just saw them, decided to post that stellar meal Isaac created for me last month on Mother’s Day.

  1. It all started…..with the chopped onions…..Isaac chopped onions


2. to which he added minced garlic and ginger, and then a series of other veggies were added to the mix (broccoli, string beans, carrots, mushrooms, etc, you get the idea, I’m sure)

Isaac Stir Fry

3. We’re going to need rice, so leave room

Isaac adding rice to the stir fry

4. Don’t forget to add the beans

Isaac's finishing touches

Black Bean Sweet Potato Burgers

Black Bean Sweet Potato Burgers

Black Bean Sweet Potato Burgers for Shabbos Dinner

Black Bean Sweet Potato Burgers paired with watermelon, broccoli, and mushrooms.

My daughter was amazed that I hadn’t posted the recipe for this family favorite. We’ve been making and eating these black bean sweet potato burgers for years, so I thought that summer, the season of barbecues, would be a perfect time to share this with you. I paired them with watermelon tonight. I tend to make a big batch and we enjoy them through the week. While I prefer to use dried beans, I have used canned beans with great success. I prefer to bake my sweet potatoes in the oven, but have microwaved them in a pinch. The entire recipe is flexible, it seems, and delicious, easy, fast, and cheap, too. Instead of using the dried ingredients listed below (cornmeal, oat bran, oatmeal, brown rice flour), you can use just oatmeal, if you’d prefer. A very forgiving recipe, I must say.

I hope you will enjoy these as much as we do. Because the recipe below will make a huge batch, halve it if you don’t plan to eat them all week. I’ve found that they’re great hot out of the over or served at room temperature; crumbled on a salad or stuffed inside mushrooms. They work well stuffed inside zucchini that you’ve hollowed out and then bake in the oven.  They’re also great as part of a Shabbos meal, served with string beans and quinoa or with squash and mushrooms as pictured above. They’re wonderful on a gluten free bun, topped with avadaco or cashew sour cream. I love them as a quick snack on the go! Betayavon!


  • 2 cups sweet potatoes, packed into cup
  • 2 cups black beans, cooked, and packed into cup
  • 1/3  cup gluten free oat bran
  • 1/4 cup brown rice flour
  • 1/3 cup cornmeal
  • 1/2 cup gluten free old fashioned rolled oats
  • 3 Tablespoons barbecue sauce (I used Sweet Baby Rays)
  • 1 Teaspoon chipotle chili pepper
  • dash of baking powder and baking soda


  • Colander, Pot and lid, if using uncooked beans
  • Baking pan and spatula
  • Parchment paper

Mashing black beans with sweet potatoes and oatsMxing the black bean burgers


If using dried beans, wash, sort, soak them overnight, and then boil and simmer until softened, about 2 hours. Allow to cool and then measure into bowl with equal amount of sweet potatoes that have been either baked or nuked and scraped from their skins. Add a dash of baking powder and baking soda, 1 Teaspoon chipotle pepper chili powder, 3 Tablespoons of your favorite barbecue sauce, and then the dried ingredients. As stated above, you can either stick to my formula-using oat bran, corn meal, brown rice flour, and oatmeal, or just use oatmeal or oat bran. It’s up to you. Preheat your oven to 425, line baking sheet with parchment paper, and then form patties from the bean mixture.  Bake in hot oven 30-40 minutes.  Flip after 15 minutes, and allow to cool thoroughly when you remove from the oven.

black bean sweet potato burgers

Split Pea Soup

Split Pea Soup, fully cooked

Split Pea Soup is one of my comfort foods, and I make it often. It requires very few ingredients, is very inexpensive, and is an easy soup to make.  I love it for lunch with just a salad and an apple. It is so thick and hearty, it can be a main course for dinner, but I usually serve it before a meal.  It’s a Shabbos favorite in my house. This easy to make soup can also be made in a crock pot, but I’ll share that recipe another time. If you don’t like an ingredient I’ve listed, just leave it out, and the results will still be good. Betayavon!


1 pound dried green split peas

2 large carrots, chopped

2 ribs celery, chopped

1-2 large parsnips, chopped

Parsnips give a sweet and  distinctive flavor

Parsnips give a sweet and distinctive flavor

1 large onion, chopped

8 cups of water plus two more cups of water, total 10 cups of water or more, if thinner soup preferred

Salt, pepper, to taste, and option of dried or fresh dill, if desired

2 Tablespoons mellow white miso paste, if desired


Large bowl

Large pot with lid

Spoon for stirring pot and removing foam on top

Cutting board and knife


Empty bag of dried split peas into a large bowl and cover with cold water. The split peas will sink to the bottom of the bowl. Remove any stones or dirt that rise to the top. Visibly inspect the peas and discard any that seem irregular. Pour water out into the sink and refill the bowl, just until the peas are covered. Repeat this step at least three times, until the water that runs out of the bowl into the sink and the peas are completely clean.

split pea soup ingredients in pot

Add cleaned dried peas to chopped veggies

Split Peas, veggies, and water in pot

A great one pot meal

While the split peas sit in the bowl, chop the root vegetables and put into a soup pot. Now take the dried peas and add them to the pot with the vegetables. Add eight cups of water, and bring to a boil. As the soup comes to a boil,  remove any white foam that forms on the top, using a long handled spoon. My mother used to say she had to “shum” the soup, to skim off the white foamy layer which helps removes the gas from the beans.  This is a good technique to use with any beans you cook. Lower light under the pot so the soup simmers. Cover and let the soup simmer, but stir every so often.

After about an hour, the soup is already getting dense;  it is a lot thicker, and will continue to absorb the liquid and thicken as it cooks longer. Add two more cups of water, and let the soup simmer another hour.  If a thinner soup is desired, add another cup of water. Add salt and pepper, to taste, along with dill, and the white mellow tasting delicious miso paste, if desired. Betayavon!

Split peas soup-easy and delicious

Split pea soup-easy and delicious

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