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Amy Burkholder, MS, CNS®, LDN

RECIPES

Bean Burgers
Adapted from Holy Cow! Vegan https://holycowvegan.net/bean-and-oats-burgers/
Makes: 8 bean burgers
Takes: 30 minutes


1 large onion, minced
4 cloves garlic, finely chopped
1 medium carrot, grated 
1½ teaspoons chili powder 
1 cup of pinto beans 

1 cup of red kidney or black beans
1 tsp ground cumin
1½ cups quick-cooking oats

2 tbsp Dijon mustard
1 tbsp tomato paste
1 tsp of salt (more or less to taste)


  • Sauté  the onion and garlic for a couple of minutes until translucent.
  • Add the grated carrot, chili powder, and cumin and cook a couple minutes, then set aside.
  • Drain and mash the beans in a large bowl. Add the carrot mixture and oats, then the mustard, tomato paste and salt.
  • Mix well then divide the mixture into eight and form burger patties with your hands.
  • Heat a cast-iron skillet and add a little oil, or prep a pan for the the broiler  (these also hold up pretty well on the grill).
  • However you're cooking  them, cook until golden brown on one side and then flip (~4-5 mins).
Mulligatawny Soup
Adapted from a recipe from Shamiana, an Indian restaurant in Kirkland, WA, posted on Epicurious. 
Makes: 4 main meal servings
Takes: 30 mins

1/4 cup coconut oil or ghee
1 large (or 2 small) chopped onions
5 garlic cloves, chopped
2 medium carrots, diced
1 1/2 tablespoons garam masala
1 1/2 teaspoons ground coriander
1 teaspoon turmeric
1/2 teaspoon cayenne pepper
2 cups dried red lentils
8 cups low-salt chicken (or vegetable) broth
1 can unsweetened coconut milk
2 large lemons, 1 juiced,  1 cut into wedges
2 cups cooked basmati rice
2 cups of baby spinach
1/4 cup of fresh cilantro

  • Heat oil in heavy-based large pot over medium-high heat.
  • Add onions and cook until translucent and starting to brown, stirring frequently, about 10 minutes; add garlic and carrots and continue to sauté for 2 more minutes.
  • Add spices (garam masala, coriander, turmeric, cayenne) and stir for one minute, evenly coating the vegetables with the spices.
  • Add the lentils and stir until coated in the spices and oil, then add the broth.
  • Bring to a boil and then reduce heat to medium, simmering until lentils are tender, about 20 minutes. 
  • Using a hand blender, purée the soup until fairly smooth. Stir in the coconut milk and lemon juice, then add in the cooked rice and baby spinach and cook for a couple of minutes until the spinach wilts.
  • Season to taste with salt and pepper, then garnish with cilantro and lemon wedges.
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