I’ve been longing for a good vegan veggie burger. Around here that means making my own. So I did what I usually do when I want to make something I haven’t made before. I went to my recipe books and to the internet to find other recipes that looked close to what I would want. Then I went about taking a bit from this recipe and a bit from that recipe, plus the extra things I want. This vegan veggie burger recipe is the result. It’s soy-free and oil-free. It’s not a super fast recipe but if you make enough for several meals you’ll be able to have dinner ready quick on your busy days.
The first time I made these I used canned chick peas. The second time I used canned white beans. The third time I use some leftover cooked beans that we grew in our garden. They were a mixture of several types of beans. The white beans version wasn’t as good, possibly because I didn’t get the consistency quite right. They were a bit too mushy. I’m sure these would be really good with black beans too.
I cooked my burgers in a skillet because I still don’t have an oven. Otherwise I would have put them in the oven. They were oil-free except for the tiny bit of oil I used to keep them from sticking to the pan.
We topped them with lettuce and tomato, mustard and barbecue sauce. Quite satisfying! With the leftovers on the next day, I made a big salad and topped each serving with a burger and some avocado. That was tasty too.
This recipe can be adapted to fit your preferences or what you have on hand. By changing out the beans, or adding different spices or herbs, or even adding different veggies, you’ll be able to make a variety of burgers. If mushrooms aren’t your thing, you can easily omit them. To make them gluten-free, use gluten-free bread crumbs and oats. I’d love to hear how you make this your own. Share your variations in the comments or post a picture on social media and tag me. I’m on Instagram @foodforthesoul.opare, on Twitter @OpareHealthCare or Facebook @OpareInstitute
- 3 tablespoons ground flax
- ⅓ cup warm water
- 2 cups cooked beans or 1 can beans, drained and rinsed (chickpeas, black beans, pinto beans or other beans of your choice)
- ¾ cup finely chopped red or yellow onion
- 3-4 large garlic cloves, minced
- ½ cup chopped mushrooms (any type)
- ½ cup chopped red or yellow bell pepper
- 1 cup grated carrots or ½ cup each grated carrot and grated zucchini
- ⅓ cup finely chopped fresh oregano or cilantro
- ½ cup sunflower seeds and or pumpkin seeds
- 1 to 2 tablespoons soy sauce
- ½ to 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ cup oats
- ½ cup bread crumbs
- ½ to ¾ teaspoon salt
- Freshly ground black pepper
- Whisk the ground flax and water in a small bowl and set aside for about 5 minutes so it can thicken.
- Toast sunflower and pumpkin seeds in a dry pan until they start to turn color. (Do not over toast!) You can skip the toasting step if you prefer.
- Sauté the onions, garlic, mushrooms and red pepper in a little water (for oil-free recipe) until they are soft.
- Place the beans, oats, sunflower seeds in the food processor and pulse until beans are partially mashed or mash with a fork and mix well.
- Add the flax egg, sautéed veggies, grated veggies, spices, soy sauce and herbs and stir until combined
- Add the bread crumbs and salt and pepper to taste.
- Form into patties. Be sure to press them together firmly.
- To Bake - bake for 30 minutes at 350 degrees flipping halfway through,
- To Fry - fry on a lightly oiled skillet and cook over medium heat flipping 2 to 3 times until they are browned. Cover between flipping to make sure center is heated through.
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