Best Veggie Burger
There’s no getting around the fact that vegetable burgers take more time than regular hamburgers, but they are well worth It (trust us). Nothing isdifficult about the process, so stick with us. You can do this! Once you make the burger mixture, you can keep it in the fridge for 24 hours. Or you can form the patties, cook them and freeze up to three months (this is what we do).
Ingredients
- 1 1/2 Cups Broccoli Florets 85 grams
- 8 oz Mushrooms 225 grams
- 1 Medium Carrot
- 1/4 Medium Onion
- 2 Medium Garlic Cloves
- 2 Tbsp Olive, Avocado, grape Oil 30 grams
- Additional oil for cooking in
- 1 tsp smoked paprika
- 1 tsp chili powder
- 3/4 tsp fine sea salt
- 1/4 tsp ground black pepper
- 15 ounces black beans
- 1/3 Cup walnut halves 35 grams
- 2 Cups Spinach leaves (packed cups) 85 grams
- 2 Large Eggs (or Flax eggs)
- 1 Tbsp Tomato paste 15 grams
- Handful of herbs like chives,parsley or Cilantro optional
- 1/2 Cup panko breadcrumbs or homemade breadcrumbs 35 grams
- Bread rolls, Lettuce, Tomato, Cheese, and favorite sauce
Instructions
- Head oven to 400 degrees F
- Line two rimmed baking sheets with foil, parchment paper, or silicone baking mats
- using a damp paper towel brush dirt away from mushrooms and cut away any hard stems
- Roughly Chop mushrooms, carrot, broccoli and onion into 1/2 inch chunks1 1/2 Cups Broccoli Florets, 8 oz Mushrooms, 1/4 Medium Onion, 1 Medium Carrot
- Toss vegetables into the bowl of a food processor, add garlic, oil, smoked paprika, chili powder, salt and pepper.
- Close the lid and pulse 10-20 times until coarsely ground.
- Spread ground vegetable onto one o f the lined baking sheets and press down with a spatual until a thin layer of vegetables covers the majority of the baking sheet.
- Roast vegetables for 15 minutes.
Burger Mix
- While things roast, rinse wash the food processor bowl and dry before placing walnuts, spinach and fresh herbs in it. Pulse until they are about the size of breadcrumbs.
- Add cooled beans and pulse 5 – 10 times until the beans look crumbly with large crumbs.
- Add the roasted vegetables, breadcrumbs, eggs, and tomato paste. Pulse until everything is just combined. You'll want to keep some texture not a paste.
- scrape mixture into a bowl and fold into the rice.
- Refrigerate the veggie burger mix up to 24 hours. Or make patties, cook them and freeze wrapped in foil up to 3 months.
Cooking Burgers
- When you are ready to make the burgers, divide into 8equai portions (about 31/4 ounces or 90 grams each). Form each portion into a1/2-inch thick patty.
- Heat skillet over medium-low heat, add oil, and then place patties in one layer. (We use about 1tablespoon of oil to cook 4 burgers). Cook until heated through, firm and browned on both sides, about 4 to 6minutes on each side. If any bits fail from the sides as you flip, press them back into the sides of the patty. Be careful when flipping so they stay together. For an outdoor grill, we recommend placing acast iron pan or griddle over alow fire to cook the burgers.
- To reheat frozen cooked burgers: Bake in a350 degree Foven until heated through, 15 to 20 minutes. Or reheat in askiiiet over medium-iow heat until heated through, 5to 10 minutes on each side. We do not recommend microwaving the patties (they steam and become floppy).
Notes
●One (15-ounce) can of beans has approximately 11/2 cups of cooked beans (here’s our recipe for home cooked black beans).
●Other beans work for this recipe. Try canneiiini beans, kidney beans and chickpeas.
●Cooking brown rice: We love the texture and flavor of brown rice, but you can use white rice in its place. To cook brown rice, forget the package directions and cook it iike you wouid pasta. Fiii aiarge pot with lightiy salted water, add the brown rice then iet it cook, uncovered, at asimmer for 30 minutes. Drain the rice then add back to the pot off of the heat with alid covering it so that it steams for an additionai 10 minutes. This method is from Saveur and it realiy does make perfect brown rice.
●Vegan /egg-free veggie burgers: If you don’t eat eggs, you can leave the eggs out and use flax eggs as asubstitute. Whisk 2tabiespoons fiaxseed meal with 6tabiespoons water. Set the mixture aside for 15 minutes in the refrigerator, and then use in the recipe to replace the eggs. ●The nutrition facts provided beiow are estimates. We have used the USDA database to calcuiate approximate values. NUTRITION PER SERVING: Serving Size 1burger patty (no bread/cheese/toppings) /Calories 188 /Protein 8.3g / Carbohydrate 22.7g /Dietary Fiber 5.4g /Totai Sugars 2.8g /Total Fat 8g /Saturated Fat 1.3g /Cholesterol 46.5mg /Sodium 321.2mg
●Cooking brown rice: We love the texture and flavor of brown rice, but you can use white rice in its place. To cook brown rice, forget the package directions and cook it iike you wouid pasta. Fiii aiarge pot with lightiy salted water, add the brown rice then iet it cook, uncovered, at asimmer for 30 minutes. Drain the rice then add back to the pot off of the heat with alid covering it so that it steams for an additionai 10 minutes. This method is from Saveur and it realiy does make perfect brown rice.
●Vegan /egg-free veggie burgers: If you don’t eat eggs, you can leave the eggs out and use flax eggs as asubstitute. Whisk 2tabiespoons fiaxseed meal with 6tabiespoons water. Set the mixture aside for 15 minutes in the refrigerator, and then use in the recipe to replace the eggs. ●The nutrition facts provided beiow are estimates. We have used the USDA database to calcuiate approximate values. NUTRITION PER SERVING: Serving Size 1burger patty (no bread/cheese/toppings) /Calories 188 /Protein 8.3g / Carbohydrate 22.7g /Dietary Fiber 5.4g /Totai Sugars 2.8g /Total Fat 8g /Saturated Fat 1.3g /Cholesterol 46.5mg /Sodium 321.2mg