One of my first challenges on the low-acid diet was figuring out what to eat on a camping trip. My annual weekend of canoeing & camping on the Saco River in Maine usually includes lots of grilled meat, diet soda, chips, and beer.
Instead of resigning myself to a weekend of Triscuits and baby carrots (and weird looks from friends), I consulted the Best Foods List from Dropping Acid: The Reflux Diet Cookbook and Cure. (The first 2 weeks limit you to this strict list of foods, but afterward you have more flexibility.) I decided to make veggie burgers, hoping that they wouldn’t be any worse for the wear after being frozen and thrown in the cooler for a couple of days.
After testing this recipe a few times, I’ve learned that the smaller you chop each ingredient, the better the patties will stay together. If you prefer the crunch of large almond pieces, for example, these burgers will work better over a salad, where it doesn’t matter if they fall apart a bit.
- 1 15-ounce can kidney or white beans, drained and rinsed
- 1 small package sliced mushrooms
- 1/3 cup slivered almonds
- 1 small carrot, shredded
- 3/4 cup plain or whole-wheat breadcrumbs
- 1 egg white
- 1 handful chopped fresh parsley
- 1 tsp. ground coriander
- 2 tsp. dried oregano
- 1 tsp. ground ginger
- 2 teaspoons low-sodium soy sauce
- 1 tbsp olive oil
- sea salt
- Heat a small nonstick pan over medium heat. Finely chop the mushrooms and add to the dry pan. Stir occasionally until browned, about 8 minutes. Set aside to cool.
- Put almonds in a food processor and pulse until finely chopped.
- Put the beans in a small bowl and microwave for 30 seconds. Smash with a fork until nearly smooth. Add mushrooms, almonds, carrot, 1/2 cup breadcrumbs, egg white, parsley, coriander, oregano, ginger, soy sauce, and olive oil. Season generously with salt and mix with your hands until uniform.
- Spread the remaining 1/4 cup breadcrumbs onto a plate. Form the bean mixture into 5 patties; lightly coat with the breadcrumbs, shaking off any excess.
- To freeze, place between pieces of wax paper. Stack, wrap in plastic wrap, and wrap in foil.
- To cook, add some cooking spray to a large nonstick skillet over medium heat. Cook the burgers until golden and slightly crisp: 2 to 3 minutes per side if fresh, 5 to 6 minutes per side if frozen. Serve on whole-wheat buns or over salad greens.