Lightened Up - Wings Image

Lightened Up - Wings

Lightened Up - "All the Chicken"

10
Prep Time
(minutes)
20
Cook Time
(minutes)
2
Servings

Ingredients

  • 2 c Portobello mushrooms, cubed (smaller pieces); gills removed
  • 1 15 oz can black beans, rinsed and divided
  • 1 cup minced broccoli, fresh only
  • 1/2 cup red onion, minced
  • 4 tbsp of chia seeds in 6 tbsp of water
  • 2 Tbsp minced garlic
  • 4 tablespoons of avocado mayonnaise
  • 1 tablespoon of flaxseed meal
  • 1/2 cup plus 2 Tbsp Panko bread crumbs
  • 1 Tbsp steak spice seasoning
  • 1 Tbsp tamari
  • 2 Tbsp minced garlic
  • ¾ cup grated vegan cheese
  • olive oil
  • Whole Wheat Burger buns
  • Tomatoes
  • healthy ketchup
  • Lettuce
  • Vegan cheese slices (optional)

Steps

  1. In a large bowl add 1 cup of black beans and mash with a masher. Save remaining whole beans to add to mix later.
  2. Mix in broccoli, garlic, onion, tarmai, and seasoning to mashed beans
  3. Sautee the mushrooms in 1 tsp of olive oil for 5 mins until colored and water is released.
  4. Add the mushrooms to the mashed beans, broccoli, garlic, onion, tamari and seasoning, along with remains whole beans.
  5. Add in the mayo, flax seed meal, chia seeds, and bread crumbs and mix gently with a large spoon until the mixture is combined.
  6. Mixture should be able to form. If it doesn’t, add more breadcrumbs.
  7. Heat up pan with olive oil.
  8. With wet hands, form the patties and press together.
  9. Cook 3-5mins per side on medium heat.
  10. Once flipped, top with slice of vegan cheese and let melt (optional)
  11. Toast the buns with a bit of olive oil in another pan. (optional)
  12. Place patty on bun and top with a slice of tomato, lettuce and ketchup.