Our 6-Week Vegan Challenge
After the last veggie burger turned out a little more soft than Alyssa liked, she went on a search for something a bit more chunky. Less beans, more variety, more dense, firm but not dry.
In comes a nice recipe from Whitewater Cooks by Shelley Adams, which needs to be altered slightly to be vegan-friendly, plus we didn't need 12 burgers, so a reduction in servings was needed!
Alyssa also made ONION RINGS to go with it! …. That post to come.
So, do you bake these or fry them?
To bake or to fry? That used to be the question. Now, not so much. There was a recently published study that followed people who fried their food and those who didn't, and there was no noticable difference in their health. Not to say you can fry everything, have fried chicken for breakfast, deep fry your veggies, etc. I translate the study (link below) to say, 'hey, if you want to saute the following veggie burgers in a little healthy oil, go for it!' But we baked this time.
Nutty Crunchy Veggie Burger
Compliments of JennaDish
adapted from Whitewater Cooks by Shelley Adams
Bake or fry. You choose!
MAKES SIX 5-OUNCE BURGERS
1 Tablespoon olive oil
1 medium onion, chopped
1 to 2 cloves garlic, minced
3 vegan eggs =
3 Tablespoons ground flaxseed
1/4 cup + 1 Tablespoon water
2 teaspoons ground cumin
1 Tablespoon chili powder
1 teaspoon dried Mexican oregano (or regular dried is fine)
1 cup low-sodium black beans, drained and pureed
1/4 cup chopped parsley
1/3 cup almonds, toasted and chopped
1/3 cup sunflower seed, toasted
1 1/2 cups soft bread crumbs (we used 3 slices sprouted wheat bread)
1 cup oat flour
1 Tablespoon low-sodium soy sauce
1 cup finely grated carrot
flour for dredging
olive oil or canola oil for frying
Preheat oven to 350o if baking. In a non-stick skillet, heat oil over medium heat.
Meanwhile mix the vegan eggs in a small bowl by stirring together the ground flaxseed and water.
Saute onions and garlic until softened and starting to brown. Remove from heat and allow to cool. Add the cumin, chili powder and oregano to the onions and mix well.
In a large mixing bowl, add the remaining ingredients through the grated carrot, including the onion mixture. Now add most of the vegan eggs (flaxseed mixture), leaving a tablespoon or less, and try to make a tightly formed ball or patty. If it needs more egg mixture add the rest.
To bake, place on a foil-lined baking sheet, sprayed lightly with cooking spray.
Bake 15 minutes, then flip and bake another 10 minutes or until heated through.
HELPFUL HINTS BELOW:
Finely grate the carrot with a cheese grater, if you have one.
This is the mixture of ground flaxseed and water, which is used widely in vegan cooking as an egg replacer. Once you mix it, let is sit a few minutes to thicken.
If you don't have oat flour, grind your own. Take old fashioned oats and grind them in a small food processor. It should look like flour when your finished, but for this recipe you don't have to grind to a fine flour. Some pieces in it is fine.
You can learn how to Make Your Own Chili Powder, which has a fresher, deeper flavor.