One of the things I talk about in my Guide to Getting Started with Meal Planning is that you should incorporate family favorites into your rotation. Well, we’ve been making these veggie burgers for a few years now so I definitely think they qualify for “favorite” status! We like to eat meatless meals at least a couple times a week – both for health reasons and to lessen our impact on the planet.
I originally got this recipe off Oh She Glows– however she adapted the recipe from another website (Whitewater Cooks) and I ended up combining hers and the original (since I am neither vegan nor gluten-free, if you are vegan or gluten free there are substitutions noted on Oh She Glows) and I think it’s a mash-up made in heaven!
I often make this with oven french fries or sweet potato french fries, and although my kids do not looove veggie burgers, they will indulge me if I make them in funny shapes (the snowman is a hit ;-)) plus, it’s the only time we ever eat french fries at home so they are willing to compromise, haha. This time I made them with roasted broccoli, which my 7 year old hoovered down and then begged for more. If you don’t like broccoli or your kids don’t – try roasting it! Total game changer!
If you are trying to work more meatless recipes into your diet, this is great one to have in your pocket. Due to the volume of the ingredients and the protein from the beans, they are very filling. And the seeds, nuts, and carrots provide a lot of nutrition. I really prefer the chunky texture of these burgers to the smoother burgers out there, which tend to taste mushy. These also freeze beautifully, so you can double-batch them or save the leftovers for another time.
Do you like veggie burgers? Do you make them regularly or is it more of an occasional thing? I think once you try these, you might be convinced to put them into your regular rotation!
- 1 Tbsp Olive Oil
- 3/4 cup Onion, diced
- 1 clove Garlic, minced
- 1 tsp Cumin (Kreuzkümmel/Cumin, gemahlen)
- 1 tsp Chili Powder
- 1 can Black Beans (see note*) or Red Kidney Beans, drained, rinsed and roughly pureed
- 1 tsp Oregano
- 1/3 cup Parsley or Cilantro (Koriander), chopped
- 1 tsp Sesame Oil
- 1/3 cup Almonds, roasted (optional) and chopped
- 1/3 cup Sunflower Seeds, roasted (optional) and chopped
- 1-2 Tbsp Soy Sauce
- 2-3 Eggs (depending on size of eggs, use two then add another if the mixture is too crumbly)
- 1 cup Carrots, finely grated
- 1/2 cup Rolled Oats, chopped coarsely in the food processor (see note*)
- 1/2 cup Bread Crumbs (I make my own, but Paniermehl will work)
- 1 to 2 tablespoons flour of choice, as needed
- Salt and Pepper
- Into a large mixing bowl, add the drained beans. With a potato masher, mash the beans until 2/3 of the mixture is a bean "paste" while leaving about 1/3 of the beans mostly intact. In a medium skillet, add the oil and increase the heat to medium. Stir in the onion, garlic, and a pinch of salt. Sauté for 3 to 5 minutes, until the onion softens. Transfer the onion mixture into the bowl with the mashed beans. Stir in the eggs, grated carrots, parsley (or cilantro), sunflower seeds, almonds, soy sauce, chili powder, oregano, and cumin until thoroughly combined.
- Stir in the coarsely chopped oats, bread crumbs, and flour until the mixture comes together. It should be easy to shape the dough into patties. Stir in the salt and pepper, to taste.
- Shape the dough into 8 patties (roughly 1/3 cup of dough per patty). Pack the dough together tightly as this will help it stick together.
- If baking, bake in a 180C/350F oven for 30 minutes, flipping once during cooking. If pan frying, fry on medium-high until both sides are browned and steaming hot in the middle.
- Serve in a bun with your desired toppings. We like things like cheese, avocado, BBQ sauce, sprouts,red onions, pickles - whatever we have on hand!
- Leftover burgers will keep in an airtight container in the fridge for 2-3 days, or you can freeze them up to 1 month. Freeze burgers flat then wrap in plastic wrap and then tin foil. Store in a ziplock freezer bag.
- * To coarsely chop the oats, add 1/2 cup rolled oats into a food processor. Process the oats until a coarse meal forms (the chopped pieces will be a mixture of powder and chopped oats just smaller than rice). Be sure not to process too long or the oats will turn into flour.
- * I am able to buy black beans at Coop Megastores, brand is "Compal" and found in the Spanish foods section (not Mexican). If you cannot get black beans, substitute red beans or your bean of choice.