Category Archives: Veggie Burger

Vegan: Nutty Crunchy Veggie Burger

Our 6-Week Vegan Challenge

Nutty Veggie Burger with Onion Rings
Nutty Veggie Burger
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.

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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
    if frying:
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:

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Finely grate the carrot with a cheese grater, if you have one. 

Vegan Eggs- Ground Flaxseed and Water
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.

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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.

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You can learn how to Make Your Own Chili Powder, which has a fresher, deeper flavor.

Vegan: Tuscan White Bean Burgers

Our 6-Week Vegan Challenge

Tuscan White Bean Burger
The thing about healthy food, unless it's a plate of bright veggies or fruit, the photos can be a little on the boring side.

But this ugly duckling bean burger is a tasty mixture of cannellini (navy) beans, caramelized onions, roasted garlic, fresh sage leaves and Kalamata olives (which I skipped this time). So it's big on flavor.

And I put a big ol' roasted red pepper on it and some English mustard.  Yum.

I put this veggie burger together for Alyssa, who has decided to challenge herself to eat as a vegan for six weeks.

Meet Alyssa …

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Proud Meat Eater.

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But here it is a year after this photo was taken and she just wants to try a challenge that forces her to eat healthier.  As a vegan, you'd better like more than 3 vegetables, you'll need to tolerate beans, grains, and nuts, and eat alternatives to milk and cheese.  Maybe even eat some tofu, although not absolutely necessary.

Besides getting used to these healthier foods, something else that Alyssa finds challenging is soft, grainy, or mushy foods.  So although she loved the flavor of this White Bean Burger, it was softer than she liked. It was slightly softer than a crab cake.  I told her to put some potato chips on it for crunch.  

I personally wolfed it down and wished I had another.  

I have agreed to go vegan along with Alyssa, as much as possible. That means I'll still have my healthy Greek yogurt some mornings.  And maybe an egg sammie on the weekend. But no meat.

Here's the recipe…

 

Tuscan White Bean Burgers
Compliment of JennaDish

To help with timing, you can make the whole bean burger mixture the evening before, so you can come home and form the burgers and cook them quickly.  These make smallish burgers, smaller than most buns, so I'd double the recipe if you are feeding four, unless you have a filling side.

MAKES 4 SMALL TO MEDIUM PATTIES

from Veggie Burgers Every Which Way by Lukas Volger

1 onion, peeled
4 Tablespoons plus 1/2 teaspoon olive oil, divided
1 head garlic
1 1/2 cups cooked white beans (cannellini or navy – I used a 15 oz. can) 
1 egg (I used powdered Ener-G Egg Replacer to respect our temporary veganism)
3 fresh sage leaves, minced
1/2 cup sliced, pitted Kalamata olives (I left them out this time)
Squeeze of fresh lemon juice
1/2 cup toasted bread crumbs, or more if needed (I used Panko bread crumbs)
Salt
Fresh ground pepper

1. Caramelize the onions: Cut the onion in half through the stem and then slice into 1/8"-thick half-rings. Heat 2 tablespoons of the olive oil in a heavy-bottomed saute pan over medium-low heat and add the onion, turning to coat.  Cook slowly, stirring occasionally and lowering the heat if the onion begins to burn, until caramelized, about 30 minutes.  Cool.

2. Meanwhile, roast the garlic.  There are many methods, but I prefer this one: Break the head of garlic into cloves and clean off most of the papery skins. Toss the cloves in 1/2 teaspoon of the oil and spread out on a small baking sheet (a toaster oven works great for this).  Roast at 300oF for 25 to 30 minutes (mine took less time), shaking the pan and stirring the cloves around frequently until the largest clove can be pierces effortlessly with a knife.  Cool.

3. Preheat the oven to 375oF.  

4. In a food processor, puree 1/2 cup of the beans with half the roasted garlic, half the caramelized onion, the egg, and half the sage.

5. Chop the remaining onion and roasted garlic coarsely and place in a mixing bowl.  Add the remaining beans and coarsely mash with a potato masher.  Fold in the pureed bean-egg(replacer) mixture, remaining sage, the olives, and lemon juice.  Fold in the bread crumbs, adding more if necessary- just until the mixture begins to pull from the side of the bowl (it will be a wet mixture). Season with salt and pepper to taste.  Shape into 4 patties.

 

Veggie Burger: Baked Falafel Burger with Tahini-Yogurt Sauce

 First Import 127Baked Falafel Burgers

It's time to start trying some of my veggie burgers from my cookbook, Veggie Burgers Every Which Way by Lucas Volger. 

My first burger, the Baked Falafel Burger, was so tasty! 

Note to self: next time use canned chickpeas.  This recipe uses dry beans that are soaked overnight, but I still thought they could be a little softer.  Plus it will save time.

Look how pretty, though …

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Tip:  When assembling your finished, baked burger, make sure to include sliced tomatoes, pickles or similarly wet and tangy additions to mimick a regular burger, as the tahini sauce could render the sammy dry or pasty without it.

Baked Falafel Burgers
Compliments of JennaDish

from Veggie Burgers Every Which Way by Lucas Volger

MAKES FOUR 4 INCH BURGERS

1 cup dried chickpeas, rinsed thoroughly (or use canned if no time to soak first)*
1 onion, roughly chopped
2 garlic cloves
1/2 cup roughly chopped fresh parsley
zest of 1 lemon
Juice of 1/2 lemon
1 tablespoon toasted cumin seeds
1/2 teaspoon baking soda
3/4 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon cayenne pepper
1 tablespoon chickpea or all-purpose flour, if needed

*Cover the chickpeas by 4 to 5 inches of water in a bowl and let sit for 24 hours.  Drain thoroughly.

Preheat the oven to 400oF.

Combine the chickpeas, onion, garlic, parsley, lemon zest and juice, cumin, baking soda, salt, black pepper, and cayenne in a food processor.  Pulse until coursely combined.  If the mixture is struggling to come together, add a bit of water, but no more than 2 tablespoons.  (The mixture will fall apart when cooking if there's too much liquid.)  If water is added, stir in the chickpea flour.  Adjust seasonings.  Shape into 6 patties (it will be fairly wet dough).

Place the patties on a liberally oiled baking sheet.  Bake for 15 to 20 minutes, flipping them once halfway through, until golden and firm.

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Tahini-Yogurt Sauce

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Tahini-Yogurt Sauce
Compliments of JennaDish

from Veggie Burgers Every Which Way by Lucas Volger

3/4 cup Greek-style plain yogurt
1/2 cup tahini
2 tablespoons finely minced fresh parsley
1 garlic clove, minced
1 teaspoon lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
Dash hot sauce

Combine all ingredients, adjust seasonings to taste.