Saturday, August 18, 2012

Build the Perfect Veggie Burger!

I found this on No Meat Athlete (one of my favorite sites- go check it out!) and can't wait to start experimenting! I put my choices in red and will update after I try it out!

The veggie burger formula


Ingredients:
  • 1  pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!) black beans
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
  • 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed) no oil, will use spray instead
  • 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water) liquid smoke
  • 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
  • 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
  • 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein, bread crumbs, cornmeal, oatmeal)
  • 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)
Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Makes about 18 small patties.

3 comments:

Caron said...

This looks like a winner. I sent it to my daughter who is a vegetarian too. Love veggie burgers but have never tried making my own. :)

affectionforfitness said...

Hi Laura! This looks like a great recipe because it is so adjustable that I probably always have the ingredients on hand. I will try it because veggie burgers are pretty expensive (my teen son can eat $4 of them at a time).

:-) Marion

Translation Companies said...

Pretty pleasing news for the vegetarians, generally burgers comes none veg so this would be a great option for them. This veg burger doesn’t look nice but I guess it may taste good.