Black Bean and Quinoa Burger with Purple Sweet Potato Fries: vegan, gf, sugar-free, oil-free

By Alexandra Courts

Summer is here! It’s time to fire up the grill and invite your friends over for a backyard feast. Store-bought veggie patties (as most fake meat products do) often contain gluten. By using whole foods and spending a bit of extra time in the kitchen, you can make a tasty plant-based version of the BBQ’d classic.

Processed with VSCOcam with s1 preset Processed with VSCOcam with s1 preset


Patty Ingredients…

  • 1 standard can of black beans, rinsed and drained
  • 1/4 cup quinoa, rinsed until water runs clear
  • 1/4 cup red pepper, finely chopped
  • 1/2 cup gluten-free flour
  • 1/2 cup gluten-free vegetable broth (can substitute for water)
  • 1/2 cup mushrooms, finely chopped
  • 1 clove of garlic, finely chopped
  • 1 tsp cumin powder
  • 1/2 tsp salt

Additional Ingredients…

  • 1 package gluten-free hamburger buns
  • 1 large avocado, sliced
  • Handful of fresh spinach or lettuce
  • Ketchup, mustard, onions, pickles, whatever you want!


  1. Bring pot of water to a boil. Cook quinoa covered on low heat for 12-15 minutes.
  2. Drain and rinse black beans, then mash beans with fork thoroughly.
  3. Combine cooked quinoa and black beans in large bowl.
  4. Add mushrooms, red pepper, flour, garlic, cumin and salt to mixture. Mix ingredients together until incorporated.
  5. With hands, form mixture into round patties.
  6. Using a lightly greased pan, cook each patty individually for 5 minutes on each side until lightly browned. If preferred, cook on barbecue instead for a smoky taste.
  7. Lightly toast hamburger buns, then serve with desired toppings.

Makes 4 servings.


Fries Ingredients…

  • 4 purple yams, washed
  • 2 tsp cumin
  • 1/2 tsp salt


  1. Preheat oven to 420F.
  2. Cut unpeeled potatoes into thin rectangular pieces. Spread out evenly on baking pan lined with parchment paper. Sprinkle cumin and salt overtop.
  3. Bake for 25 minutes until lightly browned. Flip fries halfway through baking time.

Makes 4 servings.

Cauliflower Buffalo “Wings” with Creamy Cashew Ranch Dip

By Megan Stulberg

A cruelty-free version of the pub favourite! It’s like we’re making boneless chicken wings but also wingless. Oh, and chickenless.



For the “wings”…

  • 1/2 head of cauliflower florets, chopped into bite-size chunks
  • 1 cup unsweetened almond milk
  • 1/2 cup gluten-free flour of your choice
  • 1/2 cup sriracha
  • 1/4 cup water
  • 2 tbsp coconut oil, melted
  • 2 tbsp lemon juice
  • 1 tbsp extra virgin olive oil
  • Dash of garlic powder
  • Dash  of chili powder
  • Dash of salt
  • Dash of agave nectar

For the dip…

  • 1 cup unsalted raw cashews, soaked for 1 hour and drained
  • 2 tbsp lemon juice
  • 1 tbsp nutritional yeast
  • 1-2 cloves chopped garlic
  • Salt and pepper to taste


1) Coat cauliflower chunks in almond milk and flour. Spread out evenly on a lined baking sheet and leave in oven at 450F for 20 minutes.

2) While cauliflower is roasting, whisk together sriracha, water, coconut oil, lemon juice, olive oil, agave nectar and spices in large mixing bowl.

3) Toss roasted cauliflower in sauce until thoroughly covered. Replace lining on baking sheet, spread cauliflower chunks out evenly again, and continue roasting in the oven for 10-15 more minutes or until browned. Be careful not to undercook.

4) Blend cashews, lemon juice and nutritional yeast in food processor until a creamy consistency has been reached. Add water if needed.

Serve hot! Makes 2 servings.