Introduction:
Veggie Burgers offer a delicious, plant-based alternative to traditional burgers, packed with flavor, texture, and nutrition. Made from a blend of black beans, vegetables, grains, and spices, these patties are hearty and satisfying. They’re perfect for a light lunch, family dinner, or backyard barbecue, and can be customized with a variety of toppings to suit your tastes. Whether you're a vegetarian or just looking for a healthier meal option, these veggie burgers are a hit for everyone.
Ingredients:
For the Patties:
- 1 ½ cups black beans (canned, rinsed and drained, or cooked from dried)
- ½ cup cooked quinoa or brown rice
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- ½ cup grated carrots
- ½ cup breadcrumbs (whole wheat or gluten-free)
- 1 tablespoon soy sauce or tamari (for gluten-free)
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ teaspoon chili powder (optional, for heat)
- 1 tablespoon olive oil (for sautéing)
- Salt and pepper to taste
For Assembly:
- 4 whole wheat burger buns (or gluten-free buns)
- Sliced avocado
- Sliced tomato
- Lettuce leaves
- Vegan mayo or mustard (optional)
- Pickles (optional)
Instructions:
- Prepare the base:
- Heat olive oil in a skillet over medium heat. Add the chopped onion and garlic, sautéing for 3-4 minutes until softened and fragrant. Add the grated carrots and cook for another 2 minutes, then remove from heat and set aside.
- Mash the beans:
- In a large bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
- Mix the patty ingredients:
- Add the cooked quinoa (or brown rice), sautéed vegetables, breadcrumbs, soy sauce, cumin, smoked paprika, chili powder (if using), salt, and pepper to the mashed beans. Stir until well combined. If the mixture is too wet, add more breadcrumbs; if it's too dry, add a splash of water or vegetable broth.
- Form the patties:
- Divide the mixture into 4 equal portions and shape them into patties, pressing firmly to hold their shape. Place the patties on a plate and refrigerate for 10-15 minutes to firm up.
- Cook the patties:
- Heat a little more olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side, until golden brown and heated through. Be careful when flipping, as they can be delicate.
- Assemble the burgers:
- Toast the burger buns if desired. Spread a layer of vegan mayo or mustard on the bottom bun, then add the cooked patty. Top with sliced avocado, tomato, lettuce, and pickles, then place the top bun on.
Health Notes:
- Veggie Burgers are rich in fiber and plant-based protein, thanks to ingredients like black beans, quinoa, and vegetables. They are low in saturated fat and cholesterol-free, making them heart-healthy. For those following a gluten-free diet, simply swap regular breadcrumbs and buns for gluten-free alternatives. To lower the sodium content, use a low-sodium soy sauce or tamari and reduce the added salt.
Serving Suggestions:
- Serve your Veggie Burger with a side of sweet potato fries or a mixed green salad. You can also add a vegan cheese slice or serve with a tangy slaw for added crunch. For extra flavor, try a variety of toppings like caramelized onions, roasted red peppers, or a zesty guacamole.
Tips:
- Firming up the patties: Chilling the patties before cooking helps them hold together better. If the mixture feels too soft, you can add extra breadcrumbs or let them chill for a longer period.
- Cooking method: These patties can also be grilled, but be sure to oil the grill well to prevent sticking. You can also bake them at 200°C (400°F) for 20 minutes, flipping halfway through.
- Customization: Feel free to add different herbs or spices to suit your taste. Chopped fresh cilantro or parsley can add a burst of freshness, while adding cooked mushrooms or bell peppers can bring additional depth to the flavor.
