split pea sliders.

I love potlucks. I really do. I think they’re such a fun way to explore new foods and get a sense of what other people cook on a regular basis… or at least, what they cook for parties. There’s this fun concept in holistic nutrition about Vitamin L, or the love that goes into homemade food, especially when it’s made with someone else in mind. Have you noticed that? Like, Grandma’s mashed potatoes are always going to be more special and more delicious than anything you could make yourself? Exactly. Vitamin L.

split pea sliders

I recently attended a Ladies of Wellness Potluck at Maria Marlowe’s Brooklyn Wellness Sanctuary: just by looking at the food, you’d absolutely be able to tell that the room was full of health coaches, life coaches and vegetarian food bloggers. There was an enormous spinach salad, cilantro basmati rice, mixed bean salad, roasted root veggies, a smattering of raw sandwiches and slaws, pumpkin hummus, vegan mushroom stroganoff, and for dessert, teff pumpkin chocolate chip cookies, vegan apple crisp and spirulina pie. It was like health-foodie heaven.

I brought along a new veggie burger recipe I’ve been working on, but decided to make it into wee sliders for the purposes of the potluck. I think I like these better as sliders – something about tiny pieces of food is hilarious and intriguing to me. They’re also just really yummy, so you can feel good about having three or four and not feeling like you’ve overdone it.

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While they’re a little labor-intensive, it’s so worth it. The batter can also keep in the fridge for up to 4 days, so you can play with it as a meat ball swap, a sandwich filling, a salad topper, or toast up a little burger as a snack. Handy and real-food-tastic, no? 

Alrighty, let’s dive in:

Assuming you’ve already cooked and drained your split peas, and that your rice is cooked and fluffed…

Crumble your tempeh and coat in tamari. Let this marinate for 10 minutes. While you wait, chop your onions, mushrooms and garlic.

Heat oil in a medium skillet and add tempeh. Cook for about 10 minutes, until browned. Add liquid and cook until all water is absorbed. Remove from heat and place in a bowl.

Into the same skillet, add a little more oil, heating until it glistens. Add onions and mushrooms and cook until softened and reduced in size.

Add garlic, tomato paste, miso and spices, cooking 5 minutes more to incorporate it all. 

Add split peas, rice and onion mixture to bowl with tempeh crumbles. Stir well to combine, then add salt, pepper and brown rice flour. Mix into a thick batter and form into patties. 

Fry patties in a little coconut oil over medium heat, about 3 minutes per side, until browned. Store cooked or uncooked patties in the fridge up to 4 days.

We served ours with a little dollop of hummus, mostly for texture, but also because hummus is good on everything. These are a serious dose of protein [brown rice, split peas, tempeh...], so the hummus might be a little overkill. But really, you can dress them with whatever you want: they'll be good. ;)

Enjoy!

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split pea sliders
Yields 8
Meaty no-meat mini burgers packed with split peas, tempeh, brown rice and savory spices.
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Prep Time
25 min
Cook Time
10 min
Total Time
35 min
Prep Time
25 min
Cook Time
10 min
Total Time
35 min
Ingredients
  1. 1 cup split peas, cooked and drained
  2. 1/2 cup brown rice, cooked
  3. 1 8oz package of tempeh, crumbled
  4. 1/2 cup water
  5. 1/2 cup pumpkin seeds
  6. 2 tbsp tamari
  7. 3 tbsp olive oil, plus more for pan
  8. 1 cup yellow onion, finely chopped
  9. 2 cups crimini or button mushrooms, stems removed; chopped
  10. 4 tbsp brown rice flour
  11. 3 cloves garlic, minced
  12. 2 tsp ground fennel seed
  13. 1 tsp dried thyme
  14. 1 tbsp white miso
  15. 2 tbsp tomato paste
  16. salt and pepper
Instructions
  1. Assuming you’ve already cooked and drained your split peas, and that your rice is cooked and fluffed (and if it's not, do that first!)
  2. Coat tempeh crumbles in tamari. Let this marinate for 10 minutes. While you wait, chop your onions, mushrooms and garlic.
  3. Heat oil in a medium skillet and add tempeh. Cook for about 10 minutes, until browned. Add 1/3 cup water and cook until all water is absorbed. Remove from heat and place in a bowl.
  4. Into the same skillet, add a little more oil, heating until it glistens. Add onions and mushrooms and cook until softened and reduced in size.
  5. Add garlic, tomato paste, miso and spices, cooking 5 minutes more to incorporate it all.
  6. Add split peas, rice and cooked onions/garlic to the bowl with tempeh crumbles. Stir well to combine, then add salt, pepper and brown rice flour. Mix into a thick batter and form into patties.
  7. Fry patties in a little oil over medium heat, about 3 minutes per side, until browned. Store cooked or uncooked patties in the fridge up to 4 days.
From The Ground Up Wellness http://fromthegroundupwellness.com/
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Posted in dinner, gluten-free recipes, health coaching info, homepage featured, kid-friendly recipes, recipes

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