The no meat burger. There are so many options: quinoa, bean, veggie, boca…it really is a personal preference and what craving you are looking to fill. Ever since we started our vegan journey, it has been my mission to create a vegan burger my family can call amazing. I went through many different phases before I figured out the perfect mixture for us. We needed part bean, for iron and protein, and part veggie, for those days when I needed to get those extra veggies into the kids. But I didn’t want it too mushy, although having beans in the recipe does lead to some mushiness. I had many failures and thrown away dinners before I knocked this one out of the park. This is our “go to” when we need that burger fix, in fact we now have a hard time eating burgers out. The soft yet full texture, the hint of smokiness that captures that BBQ taste, along with the crisped outer edge makes this one amazing burger! I hope it hits the spot for you as much as it does for us!
[recipe title= “Vegan Veggie & Bean Burgers” servings= “Makes 15-16, 4-inch burgers”]My original veggie burger never disappoints. Totally customizable and filled with veggies, oats, lentils and black beans, the texture can’t be beat and the taste is amazing. Serve them with healthy oven fries and you’re sure to win over both kids and adults!
- 2 flax eggs (2 tablespoons ground flaxseed plus 6 tablespoons water)
- 2 cans black beans
- 2 cups precooked lentils
- ¼ cup sunflower seeds
- 2 cups cooked veggies of choice (can be leftovers from another night!)
- 2 cups gluten free oats (plus up to 1 cup more to thicken if needed)
- ¼ cup quinoa flour
- ½ cup almond meal (omit and add more flour or oats if you have nut allergies)
- 2 tablespoons nutritional yeast (optional)
- 1 tablespoon 21 Seasoning Salute, garlic powder, onion powder, and smoked paprika (add more or less for your taste)
- 2 teaspoons Himalayan pink salt (add more or less for your taste)
- 1 teaspoon ground black pepper (add more or less for your taste)
note: Most veggies would work great here, my usuals are zucchini/squash, spinach, mushrooms and onion. I add extra oats until my burger “dough” is on the drier side but still shapeable. This helps with the consistency of the burger once it is cooked so that it is not mushy. Also, allowing the dough to sit for a while before cooking helps the oats soak up the liquid and this further prevents a mushy burger. Cooking the burger covered with a top on the pan lets it cook throughout which helps with consistency as well. Finally allowing the burger to cool a bit will help make it sturdy enough to eat as a real burger.
Mix 2 tablespoons ground flaxseed with 6 tablespoons warm water in a small bowl and set aside for 10 minutes to make flax eggs.
Rinse beans if needed and lightly mash with a potato masher or your hands and add them to a large bowl. Make sure they are still chunky and not a mushy paste. Puree cooked veggies in a food processor, then add sunflower seeds, pulse a few times until they are chopped a bit but still in pieces and add mix to the bowl.
Next add the flax eggs, gluten free oats, quinoa flour, almond meal, and nutritional yeast (if using) and mix well. Add seasonings and taste. Add more seasonings if needed, you should taste the seasonings. I like extra smoked paprika to get that hint of sweet smokey BBQ at the end. Once you get the taste you like, allow mixture to set a while so oats soak in some liquid (you can also do this after you shape into patties). This will help with the texture of the burgers, the more you allow the oats to soak, they less mushy texture you will get.
Shape into 4 inch patties (you can use a burger press if you have one), then cook on stove top over medium heat in a medium sized pan for 6-8 minutes on each side (depending on stove). Make sure to keep pan covered to help the burger cook throughout and achieve the best texture possible. This helps prevent a mushy burger. Check every few minutes to prevent burning, should be slightly browned when ready.
Allow the burgers to cool a bit to further help set them into a non mushy consistency, then serve on lettuce for a lower carb meal or on sprouted wheat or gluten free buns. Add toppings of choice. Serve with oven fries (see recipe below).
Freeze remaining uncooked burgers for a quick meal on those busy nights![/recipe]
[recipe title= “Oven Fries” servings= “Makes 4 servings”]
A healthy version of your favorite burger side. Change up the seasonings for a new twist each time you enjoy these!
- 4 large red, purple, or sweet potatoes
- your favorite cooking oil (or veggie broth if you are avoiding oil)
- Himalayan pink salt and ground black pepper to taste
Soak potatoes in a bowl of water for 1-2 hours to remove some of the starchiness (this is optional but will help your fries become crisper). Dry thoroughly, or let air dry.
Alternatives for flavor:
– add oregano for a Greek twist
– add truffle salt for truffle fries
– add fresh garlic or garlic powder for garlic fries
– add smoked paprika for a hint of BBQ[/recipe]