Beans and burgers: 2 Delicious veggie burger recipes to try
08/28/2021 / By Joanne Washburn / Comments
Beans and burgers: 2 Delicious veggie burger recipes to try

If you want the experience of a savory, juicy hamburger without the meat, then give these veggie burger recipes a try. Veggie burgers have become immensely popular among vegans and meat-lovers alike in recent years because they taste just as good as the meaty ones but with the added benefit of being much healthier.

These two veggie burgers have a rich, savory flavor and hearty texture. You can also cook them on the grill.

Recipe for vegan chickpea burger

This veggie burger delivers on every level. It’s loaded with fiber, low in fat and counts as at least two of the five-a-day serving of fruits and vegetables recommended by experts.

Ingredients:

  • 4–6 garlic cloves
  • 1 15-ounce can of chickpeas, drained
  • 1 medium yellow onion, peeled and diced
  • 2–3 tablespoons flaxseed meal
  • 2–3 tablespoons avocado oil, divided
  • 1 1/2 teaspoons salt
  • 1 1/2 teaspoons ground black pepper
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon ground paprika
  • 1/2 teaspoon ground coriander

Preparation:

  1. Add the cumin, coriander, paprika and black pepper to a saucepan. Toast for 1 to 2 minutes or until fragrant.
  2. Add the onion and 1 tablespoon of avocado oil. Saute until translucent, then add the garlic, chickpeas and salt.
  3. Transfer the mixture to a food processor. Pulse until it looks like ground meat. Add the flaxseed meal and mix until a workable dough forms.
  4. Divide the dough and shape them into balls. You should have 3 to 4 balls. Flatten them into disks.
  5. Line a baking sheet with parchment paper. Place the disks on the sheet. Chill for 30 minutes.
  6. Once chilled, heat the remaining avocado oil in a skillet. Fry the patties for 5 to 6 minutes on each side or until browned. Serve with your favorite hamburger ingredients.

Recipe for black bean burger

Though not entirely vegan, this veggie burger can still help you cut back on meat. It’s great for hearty brunches and light dinners.

Ingredients:

  • 1 large egg, beaten
  • 1 15-ounce can of black beans, drained and rinsed
  • 1/2 medium yellow onion, diced
  • 1 cup cooked brown rice
  • 1 cup walnuts
  • 1/3 cup panko breadcrumbs
  • 4 tablespoons low-sodium barbecue sauce
  • 1–2 tablespoons olive oil
  • 1 tablespoon ground cumin
  • 1 tablespoon paprika
  • 1 tablespoon chili powder
  • 1/2 tablespoon brown sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper

Preparation:

  1. Toast the walnuts in a skillet for 5 minutes.
  2. Add the cumin, paprika and chili powder and toast for 1 more minute. Set aside to cool.
  3. Heat the olive oil in the same skillet and saute the onion until translucent. Set aside.
  4. Add the spiced walnuts and brown sugar to a food processor. Pulse to a fine meal.
  5. In a large bowl, mash the black beans with a fork. Add the cooked brown rice, beaten egg, sauteed onions, walnut meal, barbecue sauce and breadcrumbs. Mix until a workable dough forms. If the dough is too dry, add another tablespoon of olive oil. If it’s too wet, add more breadcrumbs.
  6. Divide the dough and shape them into balls. You should have 5 to 6 balls. Flatten them into disks.
  7. Line a baking sheet with parchment paper. Place the disks on the sheet. Chill for 30 minutes.
  8. Once chilled, heat more olive oil in a skillet. Fry the patties for 3 to 4 minutes on each side or until browned. Serve with your favorite hamburger ingredients.

Whether you’re on a vegan diet or just looking to reduce your meat consumption, you won’t regret making these healthy and savory veggie burgers.

Sources:

EcoWatch.com

NHS.uk

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Related Articles
Comments
comments powered by Disqus

100% Fresh Food News, Right at Your Fingertips!
Find out everything you need to know about clean and healthy eating when you sign up for our FREE email newsletter. Receive the latest news on all the top superfoods, recipes, natural remedies, diets, food tips, and more!
Your privacy is protected. Subscription confirmation required.

Popular articles