Veggie burgers are a tasty way to eat healthy without sacrificing flavor. It might take some time to get used to the consistency of the patty, but after eating a few you might end up craving the veggie burger rather than the traditional beef or turkey burger. Switching from meat to veggie burgers is not only good for you, it's good for the environment. Raising cows leads to an abundance of methane which contributes to global climate change. So why not take care of yourself and our air quality by making the switch?
Veggie burgers can be made from pretty much any kind of bean, but many meat eaters and vegetarians prefer black beans or chickpeas. Making your own veggie burgers requires a decent amount of prep work, but once you've made the patties, you can freeze them for later use.
Black Bean Burgers
Yield: 10 patties
What you'll need:
4 cans of black beans
4 tablespoons of vegetable oil
1 ½-2 diced yellow onions
1 ½-2 peppers, such as poblano
7 cloves of minced garlic
1 cup of roasted nuts, preferably cashews
1 ½ cups of crumbled goat or feta cheese
3 ¾ tablespoons of mayonnaise
1 ¼ cups of bread crumbs, preferably panko
Salt and pepper
Forming the mixture:
- First, dry out your black beans a bit. To do this, preheat your oven to 350⁰F and prepare the black beans by draining and rinsing them. Line your baking sheet with aluminum foil and spread the beans into a single layer. Roast the black beans for about 15 minutes or until they split and get a little crunchy.
- While the beans are in the oven, heat 4 tablespoons of vegetable oil on medium high in a medium sized skillet until the oil is ready for sautéing. Start with your onion and peppers and once they've softened, add in your garlic, stirring frequently for about 2 ½ minutes or until you get a good garlic smell. Move this vegetable mixture into a small bowl and set it aside.
- Pulse the nuts in your food processor until they are finely chopped. Then add them to your vegetable mixture.
- Once your beans are room temperature, place them in the food processor, add your feta or goat cheese and pulse the mixture until the beans are reduced to about a third of their original volume. Once the beans are ready, transfer them to your vegetable mixture.
- Add the eggs, bread crumbs, mayonnaise and salt and pepper (or any other spices you think would complement the patty) to taste. Fold the mixture until it is thoroughly blended but be sure to avoid turning it into a paste.
- Form the mixture into patties and heat up the grill or stove. Remember, you can always freeze patties to preserve them for later use. Otherwise, the mixture has a fridge life of about 2-3 days.
Note: Cooking on the stovetop will require about 2 tablespoons of vegetable oil. Cooking them on the grill will result in a softer, more crumbly patty.