Nothing says American food like a good burger on a sunny summer day. Veggie burgers have been growing in popularity and are now widely available. Many store bought varieties contain eggs, oil, and artificial ingredients. This recipe is for a veggie burger you can feel great about eating, and serving to your friends and family.
This recipe can be whipped up in no time but if you want a burger that will hold together on the grill you will want to form the patties in advance and then put them in the freezer for at least a couple of hours to allow them to firm up. If you cook your burgers in a skillet, adding a splash of soy sauce right at the end of cooking will give them the look of a charred exterior and give them an extra boost of flavor.
These veggie burgers are a great way to sneak vegetables into the diet of a picky eater. Once everything is blended and mixed with the spices you will forget that they are full of wholesome healthy ingredients. These burgers are made with black beans so they have plenty of plant protein. They also provide you a serving of whole grains because of the brown rice. The ground flax seed is used to hold everything together while providing you many necessary vitamins and minerals.
- 3/4 cup black beans
- 1/2 cup mushrooms(any common varieties will work)
- 1/3 cup carrots
- 1/3 cup onion
- 1/2 cup brown rice
- 2 tbsp old fashion oats
- 4 tbsp whole wheat flour
- 1 tbsp flax meal
- 1 1/2 tsp miso
- 1/2 tsp garlic pwder
- 1/2 tsp paprika
- 1/2 tsp sea salt
- soy sauce or tamari
- Add black beans, mushrooms, carrot, and onion to the bowl of a food processor and pulse several times until all large chunks are gone (do not process into a paste). Alternatively, finely chop mushrooms, carrots, and onions then add to a bowl with the black beans and mash slightly.
- In a large bowl add the black bean mixture and all remaining ingredients. Stir together until thoroughly combined. Mixture will be a doughy consistency. If your mixture seems too moist and you have trouble forming patties, add more flour 1 tbsp at a time.
- Take approximately 1/4 of the mixture and from a patty using your hands (it helps if hands are lightly floured). You want the patty to be the size of the bun you are using and make sure it is an even thickness throughout. Form remaining 3 patties.
- Stovetop: Warm a large skillet over medium heat. Add veggie burger patties (you may need to add a light coat of oil to prevent sticking) and cook for 3 minutes on each side until crisp. Add a drizzle of soy sauce to the pan and cook for 30 secs, flip and cook in soy sauce for another 30 seconds.Grill: Place patties on a plate and cover. Move to freezer for 2+ hours, until patties have hardened. Cook on grill for 3 minutes on each side.
- Serve on your favorite burger buns, or lettuce wrap. Top with lettuce, tomato, onion, pickle, ketchup, and mustard.
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