A Complete Road Map to WFPB Vegan SOS + Black Bean Burgers + Dill Pickles
Black bean burgers with creamy mustard sauce and 10-minute healthy homemade dill/butter pickles. Road Map: Basic Equipment, Basic Techniques/Hacks, 28+ Overnight Prep Jar Recipes, and more.
I tried to have this out earlier in the week but this road map is packed with recipes, tips, tricks/hacks, reviews, videos, and more!
I know how hard it is even just going vegan, and going WFPB SOS-Free can, at first, seem like eating will never be anything close to enjoyable for you ever again. So hopefully this WFPB Road Map series will help to bring joy into your food and your cooking.
📰 In This Issue
🌱 The Recipe - Black Bean Burgers w/ Creamy Mustard Sauce & Fresh Dill Pickles
As usual, all the ingredients are also top 8/9 allergy-free and use only common, affordable, and science-backed healing ingredients. Another of my favorite simple recipes!
I’ve also included 7 different burger recipes for you to try like teriyaki, fajita, mushroom melt, and more!
Find the recipe video, links, and more below…
🌱 A Complete Road Map to WFPB Vegan SOS
A lot of newer subscribers have mentioned that they are new to plant-based and need a WFPB roadmap, or they lack basic kitchen skills, or they are looking for a basic toolkit, or repertoire, or recipes to draw from for easy daily WFPB meals.
These are all hard things when you’re first starting out that we seem to forget about as we progress.
This huge road map series will give you all the info and skills you need to thrive on a Whole Food Plant Based SOS-Free (no added salt, oil, sugar) vegan diet. Everything from basic knife skills, cooking skills, the bare minimum cooking equipment you need, hacks to make meal prep a breeze! Including over 28 of the easiest mix-and-match overnight prep jar recipes—including Prep & Poach Jars.
There’s a lot more than that to come so make sure you’re subscribed.
Read more below…
🌱 Free Download: Your Favorite WFPB Recipes - A Free Recipe Tracker
When reading the Road Map section on how to not get sucked into convenience I suggest that you keep a list of your favorite recipes, and recipes you want to try, as well as any notes if you change anything or want to try something different next time. Here is the Recipe tracker I made, built for Microsoft Excel or Google Sheets, for you to easily track recipes that you’ve tried or that you want to try.
Only use the fields you want, there’s no wrong answers with this one.
Don’t miss a single WFPB vegan sos-free dish, any free guides, road map additions, or PDFs by making sure you’re subscribed! (It’s Free!)
🔜 Coming Soon
I will be releasing continuations of the WFPB Road Map Series including a section on Freezer Prep & Freezer Meals, and Minimum Pantry & Cupboard Ingredients + more!
🍲 The Main Recipe: Black Bean Burger Patty w/ Creamy Mustard Sauce & Homemade Dill Pickles
See the full recipe here plus 7 additional WFPB burger recipes like teriyaki, buffalo, Tex Mex, fajita, mushroom melt, Greek, breakfast burger, as well as both dill and bread & butter pickles recipes.
Dill Pickles Recipe Video
Subscribe on YouTube to never miss a video (more exclusive YT content coming soon!). P.S. There’s also a crinkle cut hack on YouTube if you just must have crinkle cut cucumbers or fries.
This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no gluten, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
The burger patty is what you want/hope from a plant-based burger, the mustard sauce is dreamy, and it’s hard to not eat all the pickles as soon as they’re done!
🔪 The Recipe: Black Bean Burger Patties
⏲️ Estimated Time: About 15-25 minutes
🍽️ Servings: Around 2 servings (~$0.67 USD ea.)
💵 Cost to make: Around $1.33 USD / $1.91 CAD / €1.29
🕹️ Difficulty: Easy
Serving size:
1/2 of the recipe (one burger patty)
Nutrition Facts:
🔥 242.0 Calories (12.1% DV, based on 2,000 calories)
🧈 5.6g Fat (8.7% DV of 65g)
- 🥓 Saturated Fat: 0.7g
- 🚫 Trans Fat: 0.0g
- 🌰 Polyunsaturated Fat: 2.4g
- 🥑 Monounsaturated Fat: 2.0g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 28.5mg Sodium (1.2% DV of 2,300mg)
🌾 37.9g Carbs (3.1% DV of 400g)
🥬 13.1g Fiber (46.6% DV of 28g)
- 🍬 Sugars: 3.1g (6.2% DV of 50g)
💪 12.5g Protein (24.9% DV of 50g)
🍌 639.7mg Potassium (13.6% DV of 4,700mg)
🦴 99.2mg Calcium (7.6% DV of 1,300mg)
🔩 4.2mg Iron (23.1% DV of 18mg)
🌤️ 0.0mcg Vitamin D (0.0% DV of 50mcg/2000IU)
add & maximize simple button mushrooms to make your daily vitamin D 100%!🗺️ A Complete Road Map to WFPB Vegan SOS
🔪 A Guide to Basic WFPB Kitchen Skills & Essential Equipment
I do some things that no other WFPB Vegan chef or cook does, that I’ve seen, like my use of a spice grinder (for almost everything) to replace an expensive high-speed blender. This way I don’t need to soak nuts (think cashews) or seeds overnight or longer than a few minutes at most. I also absolutely refuse to water sauté—I dry-fry instead to get wonderful caramelized onions, mushrooms, peppers, and more without oil or dangerous non-stick cookware.
There are also some simple kitchen tricks for saving tons of time when prepping things like onions and garlic that even many professional chefs don’t know, that I’d like to share with you so preparing healthy food can become faster and easier for you.
Part 1Article Contents:
🫙 Meal Prep Made Easy: Simplify Meal Prep With Mason Jars
Meal prep is hard. It takes planning, foresight, large batch cooking time, expensive containers, and most importantly: commitment to eat the same food over multiple days or waste lots of food. Overnight oats are easy though: no real planning other than a day ahead, small batches, no pre-cooking anything, cheap and compact mason jar containers, and only a short-term and low commitment to eat these smaller amounts, but…
Who wants/can to live off cold oats every day?! After a while I came up with these meals that I’ve started to call Overnight Prep & Poach Jars. Just like overnight oats, you also only make a single serving from cold ingredients by just adding them to a jar, giving it a mix, and storing it in the fridge overnight. In the morning you put the jars in a pot with water, bring it to a boil, and then you have hot WFPB Vegan SOS-Free meal.
Meals like Split-Pea Scramble with Baked Beans & Spinach, or Creamy Pesto Polenta. I’ve also included over 7 different Overnight Salad Jar recipes like Caesar Salad jar, Coleslaw jar, Honey-less Mustard Salad jar, Thousand Islands Salad jar, as well as over 7 dessert/snack overnight oat recipes, that can be eaten cold or hot, including Peanut/Seed Butter Oat Cups Jar, Orange & Mint Chocolate Oat Cup Jar, Chocolate Covered Cherry Jar, Strawberry Shortcake Oat cup jar, and more.
Part 2 Article Contents:
🔗 PbP Resources
Find all the resources, PDFs, guides, mini-articles, and everything else here!
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That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
Nice! The video of the dill pickle method is pro-tip. Thanks for sharing.