Mitch’s very vegie dinner

Mitch’s recipe selections tonight were Broccoli and Spinach with Tabasco-Lime Avocado Sauce, and Kozy Kale Burgers. To be honest, when we were shaping the burgers I really didn’t think they were going to work, but they turned out quite delicious. A word of warning though: the quantities in this recipe are absolutely massive, and we had to use the largest salad bowl we possess to mix them up! I suggest using 1/2 the quantities specified unless you want to make enough burgers for several nights; they do freeze well.

Broccoli and Spinach with Tabasco-Lime Avocado Sauce


1 large head broccoli

1 bunch English spinach

1 ripe avocado

juice of 1 lime

2-4 drops Tabasco sauce, to taste

1-2 tbsp orange juice


Cut broccoli into small florets and steam for 6 minutes. Add washed and trimmed spinach and steamd for another 2 minutes.

Meanwhile, mash the avocado with lime juice, Tabasco and enough orange juice to make a pouring consistency.

Serve broccoli and spinach topped with avocado sauce.

Kozy Kale Burgers


1 large onion, chopped
2 leeks, rinsed well and chopped
4 cloves garlic, chopped
3 medium zucchini, roughly chopped
1 bunch kale
1 medium red capsicum, seeded and roughly chopped
1 medium orange capsicum, seeded and roughly chopped
6 large carrots
6 shiitake or other mushrooms
1 1/2 cups cooked black beans or 1 400 g can no salt added or low sodium black beans, drained and rinsed
1 1/2 cups cooked chick peas or 1 400 g can no salt added or low sodium chick peas, drained
2 tablespoons Dr. Fuhrman’s MatoZest
1/2 cup fresh organic parsley
2 cups cooked red or brown rice
1 medium sweet potato, peeled and grated


Water sauté the onion, leek and garlic and set aside.
In food processor or high powered blender, roughly blend the zucchini, kale, red and orange capsicum, carrots, mushrooms, black beans and chick peas. Do in batches if necessary.
Combine blended mixture with onion, leek and garlic mixture and add the MatoZest and parsley. Mix in brown rice and grated sweet potato.
Form into balls and place on baking tray lined with baking paper; flatten to burger size.
Bake at 175°C for 15 minutes. Turn burgers, reform if necessary, and bake for an additional 15 minutes.
Leftover cooked burgers may be frozen.

Broccoli & spinach with Tabasco-lime avocado sauce, and Kozy kale burgers


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