BEST-EVER VEGGIE BURGER
By MyHealthyChef on August 21, 2013
This is honestly the best veggie burger I've ever had! So much so that I had two of them for dinner last night. It's got great flavor, it doesn't fall apart while cooking or while eating, the texture is wonderful, and it's healthy. Seriously, what more could you ask for in a burger?
Like most recipes, this one was originally inspired by someone else's recipe. At the time it was one of the best veggie burgers I'd ever had but it was still lacking something. I kept making the burger and changing some things around and the burger kept getting better and better.
I made these burgers this past weekend for a BBQ and I think I've finally got the recipe just right!
KICK-ASS VEGGIE BURGER - Makes 5 burgers
- Flax egg: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in a small bowl
- 1/2 of a large sweet onion, diced
- 3 cloves of garlic, minced
- 1 cup of oats ground into flour with a food processor
- 1.5 cups high-quality bread crumbs (I use 3 slices sprouted whole grain bread, ground with my food processor)
- 1/4 cup wheat bran (found in the cereal aisle, or use more bread crumbs)
- 2 large carrots, grated with food processor grater attachment
- 1 can black beans, drained, rinsed and pulsed a few times with the food processor
- 1/2 cup chopped fresh parsley
- 1/3 cup of slivered almonds, toasted
- 1/2 cup raw pumpkin seeds
- 2 tbsp tamari or soy sauce
- 1 tbsp chili powder
- 2 tsp cumin
- 2 tsp oregano
- 1 tbsp vegan Worcestershire sauce
- 1/2 tsp each sea salt and fresh ground pepper
1. Pre-heat the oven to 350 degrees. Mix the flax and water, stir well and set aside. I buy whole flax seeds and grind them in my coffee grinder.
2. In a pan over medium-high heat, saute the onions until soft. Add the garlic and saute for 2 more minutes, adding 1-2 tbsp of water if needed to prevent sticking.
3. Use the grater attachment on your food processor to grate the carrots (should end up with about 1 cup total) and add to a large bowl with the onions and garlic. Remove the grater attachment and replace the normal S blade on the food processor.
4. One at a time, process the oats into flour, the bread slices into crumbs, and the beans into a rough mixture. Add these ingredients to the bowl with the carrots and onion as you go.
5. In a small skillet, toast the slivered almonds over high heat, shaking or stirring often, until they start to brown and become fragrant. Add to the bowl with the other ingredients.
6. Add the raw pumpkin seeds, wheat bran, flax egg, parsley, and all other spices and seasonings to the bowl. Make sure you're hands are clean and you've removed your rings, then mix all the ingredients together by hand.
7. Taste your mixture. It's all vegan so there's absolutely no harm in eating this raw. Your mix should be nice and flavorful before you cook it. If it's not, add a few more spices. I recommend sticking to what's listed here and just add 1/2 tsp more of a few things, see how you like it. If you feel adventurous and want to add in some other spices, be my guest and tell me how it turns out!
8. Use your hands to form into patties. Make sure you really squeeze and pat the mixture together, rotating the burger in your hands as you form it, so that it stays together nicely. I usually try and make my patties to be the width of a hamburger bun and no more than an inch thick so I can add lots of toppings!
9. Bake on a cookie sheet for 10-15 minute, then flip and bake 10 more minutes. This burger would also hold up nicely on a grill but I always bake mine simply for convenience purposes.
Most of the hamburger buns found in the store are either not whole grain, they contain milk, or they contain high fructose corn syrup, so I avoid buying them. I had a lot of extra burgers left over from the BBQ this past weekend and I ate them for my lunches throughout the week simply topped with a little ketchup (no HFCS) and mustard, no bun.
If I'm feeling like I really want a burger experience then I'll eat it on a toasted English muffin (usually sprouted, but at least 100% whole wheat) or on some toasted bread (again, usually sprouted but at least 100% whole grain).
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