Whether you're trying to reduce the amount of meat you consume, are a long time vegetarian or fall somewhere in the middle, cookouts can be a challenge. Store bought veggie burgers tend to be high in sodium, food additives and gluten, while being low on nutritional content. Often while delicious, they leave you with serious bloating, gas and swelling. All of which suck even more when there's little room to hide anything in summer clothing.
Fret not, you can do this. Veggie burgers are 1000 times easier to make than you think. So easy, you'll wonder why you bought the premade ones to begin with.
Here's what a veggie burger is: veggie protein (typically beans) + delicous veggies + spices + binding agent (think rice, quinoa or flour).
No seriously. There's no voodoo or special equipment. A veggie burger is made out of veggies. The food industry has done a magical job of making them seem complicated. Makes sense when your entire job is to sell products based on the lure of convenience.
Here's the latest black bean burger recipe I tried. Warning, it's dangerously delicious. Like the boastful carnivore in your life will steal your burger if you don't make them extra.
Oh... little tip. These freeze very well to use later.
Makes 4 patties.
1 15 oz. Can Black Beans, Low/No Sodium
1 Cup Cooked Quinoa - I used black to try it out. Any color(s) will do.
½ Cup Chopped Bell Pepper
½ Cup Corn Kernels
½ Cup Chopped Onion
½ Cup Shredded Carrots
1 TBS Minced Garlic
1 Tsp. Chili Powder
1 Tsp. Cumin
½ Tsp. Ground Coriander Seed
½ Tsp. Paprika
¼ Tsp. Ground Black Pepper
Combine all ingredients in a blender until fully incorporated.
Spread a healthy oil over a plate to prevent 'patties' from sticking. I used gluten-free flour per a couple recommendations and it didn't work as well.
Make a handful size ball out of the dough and press down on plate to make a patty shape.
Set in fridge or freezer to set up, depending on the time you have. The key is to place cold patties on either a hot grill or in hot pan with hot oil. The cold to hot is a must.
Allow to set up for at least 30 minutes.
Grill, sautee or bake on each side for 5 to 7 minutes.
Let the quinoa air out after cooking it to dry out a bit. The drier it is, the better the burgers will stay together.
If this recipe is your jam, email me at hello@NutritionSheila.com to get more free recipes. :)
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