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caramelized onions

Simple Caramelized Leek & Onion Side Dish | Oil-free

February 28, 2019 By julia

Move over mashed potatoes, there’s a new kid on the block. This caramelized leek & onion side is now the side of all sides.

Paired with the easiest go-to ingredient combo of Bragg’s liquid aminos and Nooch.

Hack alert: add these two ingredients to any savoury dish, and BAM: you’re a chef pumping out incredibly flavourful dishes!!

It might not look like much, but the flavours are bursting and the simplicity is ridiculous.

Just a few chops, a bit of a sizzle, a yummy aroma, and you have yourself a fancy, melt in your mouth side!


Simple Caramelized Onion n' Leek Side Dish
 
Save Print
Prep time
3 mins
Cook time
20 mins
Total time
23 mins
 
A simple, flavourful side dish to amp up any dinner menu!
Author: Jules
Recipe type: side
Serves: 4
Ingredients
  • 2 leeks, with the dark green part chopped off (this is optional, but makes for a softer caramelization). White/light green part sliced in half lengthwise, rinsed well, then thinly sliced horizontally
  • 1 large yellow onion, sliced
  • 2 garlic cloves, minced
  • Kosher salt
  • ¼ cup Bragg's Liquid Aminos
  • ½ cup nutritional yeast
Instructions
  1. Heat pan to medium heat then add sliced onions. Let the pan brown, then add a bit of water (about an ⅛ of a cup) and mix to de-glaze the pan. Do this twice.
  2. Add the sliced leek to the pan. Continue the de-glazing method with water (baslamic vinegar works too!) for few times.
  3. Lower the heat, put the lid on, and allow to caramelize for at least 10 minutes.
  4. Add liquid aminos and nutritional yeast. Mix until combined.
  5. Serve it up!
3.5.3226

Tag @hookedonplants if you make this! I love seeing your creations.

For more inspiration and info on eating plant-based, sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week is all about Plant Proof’s podcast with Dr. Alan Desmond. He gives out so much amazing information about the gut microbiome!

Try the #PlantsForAWeek challenge by grabbing my brand new E-Book!

Filed Under: Dinner, Gluten Free, Lunch, Oil Free, Recipes, Uncategorized Tagged With: caramelized leek, caramelized onion, caramelized onions, easy recipe, easy side dish, hooked on plants, leeks, oil free leeks, plant-based side, side, side dish, vegan side

Quarter Pounder Red Lentil Rice Veggie Burgers | Gluten-Free

September 20, 2018 By julia

It’s burger o’clock! Maybe you caught this recipe over on my instastories (@hookedonplants)? I completely wung it, and it completely worked out (love when that happens). These red lentil rice veggie burgers are not only a complete protein, but also packed with flavour and easy to whip up.

There’s a few things you should always have in the fridge, ready to grab:

  • A cooked grain
  • A cooked legume
  • A sauce
  • Greens

Have these 4 magical ingredients ready to go, and the whole ‘last minute dinner’ freak out thing is a lot less dramatic.

And the possibility of last minute creations like this actually come into fruition is at an all time high.

The universal problem with veggie burgers is:
The squish-outta-the-bun issue. Know what I mean?

They can taste amazing, but the texture just isn’t there.

Well, after the pan-fry, the longer you leave these patties in the oven, the stiffer the texture you will have to bite down on.

The first round we did 20 minutes, without flipping half way. Not enough.

30 minutes (flipping half way through) did the trick, but 40 minutes gives you even more of a stay-together kinda patty. Crispy outside, soft inside. That’s what I’m talkin’ about!


Red Lentil Rice Burgers
 
Save Print
Prep time
10 mins
Cook time
40 mins
Total time
50 mins
 
A flavourful veggie burger that won't squish outta your bun.
Author: Jules
Recipe type: burgers, dinner, lunch
Serves: 6
Ingredients

  • Burger Patties:
  • 2 cups brown rice, cooked
  • 2 cups red lentils, cooked
  • 2 cloves, garlic
  • ¼ cup red onion, chopped
  • 1 tbsp dijon mustard
  • 1 tbsp molasses
  • 1 tbsp apple cider vinegar
  • 1 tbsp tamari
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp smoked paprika

  • Extra:
  • 1 tsp coconut oil

  • Burger Sauce:
  • ¼ cup ketchup
  • ¼ cup vegan mayo (from Hellmans or Veganaise or Sir Kensington's)
  • 1 tbsp onion powder (or chipotle!)

  • Burger fixin's:
  • Buns (or use a collard green wrap)
  • Vegan Cheese (I use Violife or sliced Gusta Blockor Sheese Cheese ~ all of the melt deliciously)
  • Tomato, sliced
  • Avocado, sliced
  • Sprouts of choice
  • Romaine or spinach
  • Sauerkraut
  • Pickles, sliced

  • Caramelized Balsamic Oil-Free Onions (optional):
  • 3-4 sweet onions, thinly sliced
  • ¼ cup balsamic
  • ½ cup water (might not need it all, but have it on hand if it's sticking)
Instructions
  1. Pre-heat the oven to 375°F
  2. Make caramelized onions (optional and not included in cooking time (yummy but takes some time): heat a wide pot or deep pan to medium heat. Throw in all of the onions and let brown for a few minutes. De-glaze with a bit of water. Do this a couple of times. Add balsamic vinegar. Turn heat down to low. Let them simmer for up to 1 hour (could just go for 15 minutes, but the longer you go, the deeper the caramelization). Check them every 15 minutes. If they're sticking to the bottom of the pot, just add a bit more water or balsamic.
  3. Blend all burger ingredients (except for ½ cup of the red lentils) together until nearly smooth in your food processor. Add the rest of the lentils at the end and pulse.
  4. Form the mixture into 6 patties on a parchment covered baking sheet.
  5. Heat a pan to medium heat, and melt the coconut oil.
  6. Fry the patties for 3 minutes on each side.
  7. Place the patties on the baking sheet and bake for 30-40 minutes, flipping halfway. Go for 40 minutes if you want a dryer, stiffer patty!
  8. For the last 2-3 minutes of baking, place cheese slices on the patties to melt and the sliced buns on the pan to get toasty.
  9. Assemble the burger to your liking!
3.5.3226

Tag me if you make it ( @hookedonplants on instagram)! I love seeing your recipes.

Want more?

Sign up to my emails for weekly inspiration, recipes, plus a free PDF on How to Get Hooked On Plants!

This week’s email was the so-called ‘healthy’ egg (not so healthy…)

Filed Under: Dinner, Gluten Free, Lunch, Recipes, Uncategorized Tagged With: burgers, caramelized onions, healthy dinner, hooked on plants, lentil burger, lentil rice burger, plant-based, plant-based burger, rice burger, vegan, vegan burger, vegan burgers, vegan dinner, vegetarian, veggie burger

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WELCOME

welcome-julia-murray

Hi, I'm Julia! I like to simplify plant-based eating and make yummy recipes. I'm a Registered Holistic Nutritionist, certified plant-based chef, Olympian, and I make cereal (Jules Fuel). Enjoy! Read more

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hookedonplants

🌱 Olympian | Chill Vegan | RHN & Chef
🏠 Whistler Realtor @jules.eliz.murray @living.in.whistler
☀️ Retreats

Who wants a cat?! 🐈‍⬛ Adopt Turnip & Parsn Who wants a cat?! 🐈‍⬛ 
Adopt Turnip & Parsnip :) 

Check out their bios on @whistlerwag website under Adoptables. 

Why buy when you can rescue these cuties !? 

Did you know when you work with us (Team Longmuir Murray @living.in.whistler - to find or sell your home in Whistler, a part of our closing gift alwayyyys is a donation to @whistlerwag ❤️ 

Who here is ALSO quite obsessed with all animals? 

#animalrescue #whistleranimals #adopt #catrescue
Pro tip: Stay consistent. You’ve got this 🐾 Pro tip: Stay consistent. You’ve got this 🐾

P.S. Wondering what all the cuteness is about?

Only for the bestest dog food ever: @virchewdogs
🇨🇦 Woman-founded
🚚 Delivered to our door
🌱 Plant-powered
🧴 Perfect for sensitive skin (just ask Zak)

Use code hookedonplants for a discount — link in bio or just message us ‘DOG FOOD’ & we’ll send more info. 

~ With love, Zak & Tez 🐶💛
Whistler people! Name where this is from & I’ll Whistler people! Name where this is from & I’ll give you extra high fives today 🏆 
The OG rainbow collard wrap 🤤 

PS: if I were to create a Whistler Vegan Guide, drop in the comments what can’t be missed ??!!

#whistlerveganguide #whistlervegan #veganwhistler #plantbasedfinds #plantbasedwhistler #vegantravel
15 Minute Protein-Packed Vegan Pesto ChickUn Fettu 15 Minute Protein-Packed Vegan Pesto ChickUn Fettuccine 

1) Soak soy curls in water for 10 mins, then strain and pan-fry in olive oil & @bragg liquid aminos
2) In a pan, sauté 1 onion, lots of crushed garlic, 8-10 sliced mushrooms 
3) Add vegan pesto (used @love.legrand), nutritional yeast, and the pan fried soy curls to that pan. 
4) Boil pasta of choice (drop your fave pasta below… macaroni? Penne? Fettuccini?
5) Strain then pour pasta into the pan of goodness & mixy mixy
*** optional: add mushroom benefits with 1 tbsp each of @staywyldorganics Immunity Blend powder, and extra protein with @complement unflavoured protein powder. Use ‘hookedonplants’ for a discount - links in bio. 

 
🤤 Devour. 

Anything can be veganized. 👌 

📌 Save this for your next 15 minute dinner recipe idea.

#vegandinner #veganpasta #pestopasta #15minuterecipe #easyrecipe #easyveganrecipe
Ok, I’m biased… but this mama has to be the mo Ok, I’m biased… but this mama has to be the most inspiring plant-based athlete out there.

@stephaniejdsloan always supporting, motivating, moving, adventuring (in braids), and top-cheffing it up with the goodness of whole plant foods.

Happy Mother’s Day to all the amazing mama’s out there. 💕 

#momsrule  #nomeatathlete
#plantbasedathlete #veganmom #mothersday
This isn’t just any tofu scramble… it’s next This isn’t just any tofu scramble… it’s next-level creamy and eggy thanks to 2 secret weapons:

🥄 Hummus for texture 
🧂 Black salt (kala namak) for that eggy flava flave

Serve it up with avo, tomato, and a drizzle of hot sauce for the ultimate #MothersDayBrunch moment 🥑🔥

🌱 Tofu Scramble Recipe - from the #hookedonplantsarchives 

Ingredients:
	•	½ large yellow onion, diced
	•	2 cloves garlic
	•	6 white mushrooms, sliced
	•	1 red pepper, diced
	•	1 tsp each: garlic powder, onion powder, paprika
	•	½ tsp turmeric
	•	1 tsp cumin
	•	½ tsp black salt (kala namak)
	•	¼–½ cup nutritional yeast
	•	½ cup hummus (use your fave — or try my Roasted Garlic one!)
	•	1 block medium or soft tofu (~350g)

Directions:
	1.	Sauté onion in a hot pan (no oil needed). Let it brown, then splash with water to deglaze as needed.
	2.	Add mushrooms, garlic, and red pepper. Cook for a few minutes.
	3.	Stir in spices + ¼ cup water.
	4.	Add hummus and mix until incorporated.
	5.	Crumble tofu into the pan with your hands (tiny crumbles = perfect texture).
	6.	Stir everything together and cook for a few more minutes until golden and hot.

Top with avo, tomato slices, hot sauce… or wrap it up in a tortilla 🌯

💌 Save this for your next brunch or breakfast for dinner (the best) and tag @hookedonplants if you make it!

#TofuScramble #VeganBrunch #EasyVeganMeals #HookedOnPlants #MothersDay #HummusHack #TofuScramble #BreakfastforDinner #PlantBasedProtein #VeganComfortFood #WeekendEats
… vegan for a decade and she’s still kickin’ … vegan for a decade and she’s still kickin’ 👌 

Plants have all the protein 🌱 💥 Who here is early in their plant-based journey? Need some tips? 

🐾 PS: These rescue dogs are thriving on plants too. Check the link in bio for info 🐾 

#vegan #veganolympian #plantbased #plantbasedtips #vegannutrition @virchewdogs
@alohaanimalsanctuary needs support right now. ➡ @alohaanimalsanctuary needs support right now.
➡️The GoFundMe page is linked in @alohaanimalsanctuary bio.

A few years ago, I had the beautiful experience of volunteering with Aloha Animal Sanctuary, and supporting their team with @complement products to help the volunteers and founders thrive—so they could give their best selves to the animals.

It’s a dream of mine to spend more time physically supporting farm sanctuaries. 
And to have my own one day… 💫 
… to rescue animals like the lucky ones you see here, living out their best lives.
Just putting that out there 🌱✨

💪🏽 The work, love and energy the founders have poured into Aloha is incredibly inspiring, but it comes with its challenges… Funding expenses being the main one. 

If you’ve got even $5 to spare, it could make a huge difference in helping save Aloha.

Since I don’t have my own sanctuary (yet!), the least I can do is share, volunteer, and spread the word.

& look back on the cute animal pics from my few days there. 

🐾 Hug a dog today. 
🐾Reconnect with the magic animals bring into this world.
🐾Donate if you can. 
🐾Visit a sanctuary. 
🐾Support the people doing this heart-led work.

🩵🐖🐓🐐
Need a serotonin boost? Hug a dog today. 10/10 re Need a serotonin boost? Hug a dog today. 
10/10 recommend.

PS: dogs can thrive on plant-based diet and it may actually extend their life 🎉 If you have sensitive pups, or don’t feel like feeding other animals to your family animals or want to try a more sustainable dog food for 🌍 try feeding them a vegan option. Check out the studies on @virchewdogs site, and try their starter pack (link in bio). Developed with vegetarians. Feel free to use ‘hookedonplants’ for a discount. 

Zak & Tez just love it. 
Tez actually vibrates with excitement every time. 😆 

#vegandogs #plantbaseddogs #dogfood #vegandogfood#adoptdontshop #rescuedogs #rescuedogsrule
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