I have been testing recipes recipes for months for various types of veggie burgers. I used to buy them but then I really read the ingredient list and that made me put them right back in the freezer case. Most veggie burgers (except for a few brands) are not vegan and use eggs or egg whites to bind them together. An alarming amount of them also use TVP (texturized vegetable protein) and/or soy crumbles that show up in many vegetarian “meatless” but “meatlike” substances along with some other questionable ingredients. I wanted a purely vegetable/legume and vegan burger that was moist and tasty (who doesn’t want that in a burger?) while also still holding together when cooking. These fit the bill on all counts!
black bean burger buns
prep time: 25 minutes
cooking time: 10-15 minutes
serving size: serves 4
1 15 oz. can black beans (rinsed and drained)
1/4 c. packed sundried tomatoes (soaked in 1 c. hot water for 5 minutes)
1 1/2 tsp. cornstarch mixed with 1 1/2 tsp water
Combine these in a food processor and pulse until combomed but not pureed. Alternatively, combine by mashing with a fork or potato masher.
1/2 c. pumpkin seeds (shelled and unsalted)
1/2 c. whole wheat bread crumbs
2 cloves garlic, chopped
1/2 onion, chopped
1/2 red pepper, chopped
1 tsp cumin
1 tsp chipotle hot sauce (or to your taste)
salt and pepper to taste
I used my food processor for this part and added all of the above ingredients and pulsed until crumbly but not pureed. If it seems really wet, add some more bread crumbs. Taste and season for salt and pepper. Form into 4 patties. Heat a non-stick skillet over medium high heat with some olive oil. Cook two patties at a time and flip after about 5 minutes to the other side. Remove from skillet and drain excess oil on paper towels. Cool for 5 minutes and split burgers in half with a bread knife (or other serrated knife). Stufff the inside with avocado mango salsa.
avocado mango salsa
1 avocado, pitted and mashed/pureed
juice of 1 lime
1 mango, chopped
2 handfuls grape tomatoes, quartered
1 scant handful cilantro, chopped
salt and pepper to taste
combine all in a bowl.
prep time: 5 minutes
cooking time: 8 minutes
This was really easy. I chopped half an onion, half a red pepper, and shelled 1 ear of corn. In a pan over medium heat with some olive oil I sauteed all three ingredients with salt and pepper for about 8 minutes. I stirred in a few chopped leaves of basil. Take off the heat and serve over some baby spinach.