I don’t know about you, but there have been times in the past when I am heading to a BBQ and just because it’s quick and easy, I run into the grocery store and pick up a box of Frozen Veggie Burgers. They are never very satisfying and almost make me want to take a bite of a burger, almost. Hmmm…is that grass-fed beef? Well, those days are over. Summer season is almost here, the weather is warming up and I have a delicious veggie burger recipe to share with you. These are delicious and nutritious, and they won’t fall apart in your hamburger bun. This recipe makes about a dozen burgers and you can make them ahead, freeze these and you will be all set for the next party.
My one complaint with the homemade veggie burgers I have tried is that they are mushy and fall apart easily. II have tried cooking vegie burgers in a pan as well as baking them but I think what works great with this recipe is doing both. Fry them in a pan with a little coconut oil and then bake them for about 10-15 minutes. If you had to choose one th0ugh, I would bake them.
The main ingredients are black beans and red rice. The red rice has a really great nutty flavor but if you don’t have red rice, don’t throw the recipe down and think you can’t make it. Just substitute brown rice or quinoa. I soaked dry black beans for 24 hours and cooked them the next day. You can skip this step and use canned beans, but the flavor won’t be quite as rich. I added Nutritional Yeast to these burgers, which gives it nice flavor, almost a cheesy flavor. It is also very nutritious- which I guess is obvious by the name nutritional yeast. It is rich in B vitamins, including B 12, which vegans need and it is one of the few NON- animal foods that is a complete protein, meaning it contains all nine essential amino acids that make up a protein. And it is not the same yeast that causes candida.
Enjoy and let me know what you think!
Black Bean Veggie Burger (makes 12-14 burgers)
1 Cup dry Black Beans soaked for 24 hours (equals 2 1/4 cups soaked beans) Or use Canned Beans
1 Cup Red Rice (cooked)
2 Farm Eggs
1 small Onion, chopped
1 small red pepper, chopped
2 garlic cloves
1/2 Cup Parsley, chopped
3 TBSP Nutritional Yeast
1/2 Cup breadcrumbs ( I used a GF breadcrumb)
1 tsp Paprika
1/2 tsp cumin
couple pinches of cayenne ( if you like spice)
1/2 tsp salt
Olive oil or Coconut Oil
TO MAKE- If you are using canned beans, jump to the rice. Otherwise, soak the bean for 24 hours, changing the water a couple times. Cook for an hour in a pan covered with boiling water, until soft. (OR use a pressure cooker). In a saucepan, cook the rice- use directions on package.
Heat oven to 300 degrees. In a food processor, add rice, beans, chopped onion, red pepper, garlic, and eggs. Pulse several times until ingredients combine well. You don’t want the mix to be totally smooth so don’t overdo it. Add parsley, nutritional yeast, breadcrumbs, paprika, cumin, salt, and cayenne. Pulse a few more times. The mixture will be pretty wet, but that’s okay.
Form mixture into patties. Pan fry about 4 patties at a time for 4-5 minutes on each side over medium heat. Repeat with the rest of the patties. Transfer the cooked burgers to a baking sheet and bake for about 15 minutes. I find that both pan frying and baking helped hold the burgers together, but you don’t have to do both.
Serve with lettuce, avocados and mustard!