Veggie Burgers Recipe
It wasn't until recently when I discovered a new plant based burger in the frozen food isle I got to thinking, whatever happened to those delicious Garden Burgers that were super popular in the late 90's and early 2000's? Well that's when I set out to make my own!
Equipment needed is a couple large bowls for mixing, a veggie peeler and while a food processor helps, you can skip that step.
Begin by peeling and chopping your vegetables. Smaller the better. Then combine the following in a large bowl, 1/3 Cup Grated Carrots, 1/2 cups finely chopped sweet peppers, 1 cup rough chopped mushrooms (I use portobello for more flavor), 1/2 a medium Sweet onion Minced, 2 Cloves of Garlic Minced or 2 tsp of Garlic Powder. Mix well with a large spoon and set aside.
Next you will need another large bowl and to it add 1 cup of Black beans rinse and drained, 2 tbs Soy Sauce and 2 Cups of Oats. I prefer old fashion oats so they don't get soggy. Then add in 1/2 tsp Paprika, 1/4 tsp Oregano, 2 tsp Parsley, 1/4 tsp Black Pepper and 1/2 tsp Salt. Mix with a large spoon until everything is evenly coated.
NOTE: Another option is swapping out half or all of the oats for TVP. I like to do 1 cup of Oats and 1 Cup of TVP.
Note: If you want your Burgers to have a more authentic burger flavor, add a few drops of Liquid Smoke, this is totally optional though.
Once cooled, combine the two bowls together, the bean mixture and veggie mixture in one. Start by mixing with a large spoon then with clean hands, start kneading the mixture like you would with bread dough. Picking up one side and folding it down in the middle using a moderate pressure. Continue kneading and folding the mix by and until you are able to for patties. The goal is to emulsify everything the best we can. If you just mix everything with a spoon, your mix wont hold together. After the begin holding shape, form 5-6 patties.
If you want to freeze them, first place them on a flat surface that will fit in your freezer like a cutting board or cookie sheet. Let freeze over night. The following day remove them from the freezer and use a vacuum sealer to bag them, getting all the air out first.
If you're ready to cook them you can do so on a medium to high heat for 3-4 mins each side. Try not to flip more than needed and try to cook with low amounts of oil as both things can cause them to fall apart.
Optional: Liquid Smoke
1. Peel and chop your vegetables, Smaller the better. C
2. In a large bowl combine the Carrots, Sweet Peppers, Mushrooms Sweet Onion and Garlic. Mix well with a large spoon and set aside.
3. In another bowl combine the Black beans, Soy Sauce and Oats, 1/2 tsp Paprika, Oregano, Parsley, Black Pepper and Salt. Mix with a large spoon until everything is evenly coated.
4. Heat a large non stick skillet over medium high heat with Olive Oil then Saute' your vegetable mix for about 6-7 mins to help rid most of the moisture. Set aside to cool for about 10 minutes or until cool to the touch.
5. Once cooled, combine your cooked veggie mix with your Oat and Bean mix and knead the mixture by hand until mixture sticks well enough to form patties. This recipe makes approx 5-6 patties.
6. Cook on medium high heat 3-4 min each side. Remember, everything is cooked, you just want to get it hot enough to each and to also crisp up the outside.
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