Friday, January 30, 2015

Veggie Burgers



What's a meatless mama to do when her family demands burgers? do, please try these. These were my first attempt at a veggie burger and I got quite carried away. Naturally I wanted them to be full of veggies, but also with plenty of whole grains and legumes. Not too dry, not too mushy and sturdy enough to give us strength to stand up to these sub zero temperatures we're experiencing. I thought I'd just start and see where the whole process took me. Red onions, red peppers, parsley, garlic, carrots, black beans - it seemed a promising start. Leftover quinoa and of course some beloved sweet potatoes couldn't hurt. No need for ground beef for a hefty protein serving, the quinoa and black beans provide all you need with lots of added fiber and plenty of veggie goodness.

The family, after the initial shock of no meat polished off the lot. I did present a bottle of tomato ketchup on the side which helped with the transition to plant based burgers. These are super delicious and super satisfying. Make a bunch and freeze (uncooked) some for a hectic evening. I also think they could be lovely mini sized with an avocado dip for a party :)

Veggie Burgers.

2 large sweet potatoes, peeled and cut into chunks
Drizzle of olive oil
Sea salt and freshly ground black pepper
Ground cumin
Za'atar
Red pepper flakes

2-3 tablespoons olive oil
1 red onion, peeled and finely chopped
1 red pepper, finely chopped
Sea salt, freshly ground black pepper
2 teaspoons ground cumin
1 handful fresh parsley, chopped
3 cloves garlic, minced
2-3 carrots, depending on size, peeled and diced
1, 14 oz can black beans, drained and rinsed.
1 cup cooked quinoa
1 tablespoon tahini paste
Zest of a lime
1 tablespoon Dijon mustard

2 tablespoons cornmeal

Method:

Heat the oven to 400F

1. Place the prepared sweet potatoes on a baking tray lined with parchment paper. Drizzle over the olive oil and sprinkle over some salt, pepper, cumin, za'atar and a few red pepper flakes. Place in the oven and roast for 35-40 minutes or until tender.

2. Meanwhile heat some olive oil in a saute pan and add the red onion, saute for about 5-7 minutes, then add the red pepper, parsley, garlic, carrots, beans salt, pepper and cumin. Saute for a further 3-4 minutes.

3. When the sweet potatoes are cooked, combine them and the vegetable/bean mixture in a food processor and pulse, you will have to do this in batches. Don't puree the mixture, it's nice to be able to see what veggies you're actually eating.

4. Place the veggie mixture in a large bowl with the quinoa. Add the tahini paste, lime zest and mustard. Stir well to combine. Shape the mixture into patties and place on a lined baking sheet. Cover the patties with clingfilm and place in the fridge for about 30 minutes to firm up. They can be left overnight.

5. When ready to cook, remove from the fridge, lightly dredge the patties in the cornmeal. Heat a couple of tablespoon of olive oil in a large pan and gently fry for 2-3 minutes on each side until they are deliciously golden.




8 comments:

  1. I've never seen a prettier more colorful burger. Ketchup seems to speed the selling of most any vegetable to kids. When I was a teen, I fell in love with fresh from the farmer home shelled peas and beans and for a while I couldn't understand why anyone would want to eat anything else. You never know with kids. They just might come around.
    Sam

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  2. Wow! These look so good! As you may have gathered by now, veggie burgers are one of our favourite ever things; you can make them different every time. I'm currently using brown rice flakes in mine. Next time I get quinoa, though, I'm definitely trying yours! Those Middle Eastern touches (za'atar and tahini) sound mouthwatering...

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  3. I've become a big fan of veggie burgers. It's surprising how they're so flavourful, we don't miss the meat at all. Your version looks amazing!

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  4. These look amazing!! I love that you stuffed them with veggies AND beans AND quinoa. So much nutrition in every bite!

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  5. Your veggie burgers look wonderful! From time to time I think about trying some out. Your recipe looks like a great introduction. :)

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  6. How many burgers does this recipe make roughly?

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    Replies
    1. Great question! this makes about 6-8 burgers depending on how chunky you want them.
      Mary.

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    2. thank you very much :)

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