Supreme Veggie Burgers: Not Your Mama’s Bean Burger

It is no secret that I have been searching around for new, non-meat recipes that are delicious and satisfying. My biggest issue with meatless meals is that I don’t feel satisfied after eating them. I want something more. I’m not sure if it is a mental issue (no “meat”) {okay, I know I just set myself up for the jokes, so go ahead, I can handle them} or a physical issue (not enough protein or fat). I have found a few dishes that we regularly include in our meal plan, but was feeling like trying something new. I searched around online and found a couple recipes that looked promising, but none that really dazzled me. So, I did what I love to do and created a new dish. Veggie Burgers MyPlate

The problem I have with most homemade bean burgers is that they can be a bit mushy-textured and store-bought brands are loaded with salt. This recipe uses beans but also some nuts to add crunch and a firmer texture (reminiscent of ground beef). These burgers are also great because you can cook them on the stove, bake them and even grill them. Feel free to play around with the type of beans (I have tried black, pinto and navy), nuts and seeds (almonds, pumpkin seeds, sunflower seeds, and pine nuts), and herbs (parsley would be good for those that don’t like cilantro).

I titled this recipe “Supreme Veggie Burgers” for two reasons.

  1. They really are the best I have tasted.
  2. They include a little bit of everything: nuts, seeds, beans, vegetables, eggs and lots of flavor.Veggie Burgers Plated

To make these delicious burgers,  sauté onions, garlic and bell peppers in oil until softened. I forgot my bell peppers until after I took the photo. You will want to add those to the pan too.

Veggie Burgers Sauteed

While the vegetables are cooking, go ahead and grind up your oats to make a flour. I have used old fashioned oats as well as steel-cut oats. Both work great, you will just need to grind the steel-cut oats quite a bit longer.

Veggie Burgers OatFlour

Place sautéed vegetables, eggs, flour, breadcrumbs, carrots, beans, cilantro, almonds, sunflower seeds and soy sauce into a large mixing bowl and stir very well. Add chili powder, cumin, oregano, salt and pepper. Stir to combine.

Veggie Burgers Ingredients

With slightly wet hands, shape dough into 8 equal patties, making sure to pack tightly as this will help the burgers stay together when you cook them.

Cook the burgers in a sprayed skillet over medium heat for about 5 minutes on each side, or until cooked through. Or, like I did, cook on an indoor grill (ours is a George Foreman).

Veggie Burgers MyPlate

We enjoyed ours with fresh berries and baked sweet potato fries YUM!

Supreme Veggie Burgers (makes 8 burgers)

All you need:
1/2 cup diced onion
1 tsp minced garlic (1 clove)
½ cup diced green or red bell peppers
½ tbsp olive oil
3 eggs*
1 cup oat flour (blend oats into a flour)**
1.5 cups whole grain breadcrumbs**
1/2 cup grated carrots
1 cup cooked black beans, rinsed and roughly mashed
¼ cup finely chopped cilantro (or fresh herb of choice)
1/3 cup slivered almonds, chopped
1/2 cup sunflower seeds, chopped
1 tbsp soy sauce**
1.5 tsp chili powder
1 tsp cumin
1 tsp oregano
Salt and black pepper, to taste

 All you do:

  1. These burgers can be made on the stovetop, baked or grilled. If baking, see preheating oven directions below.
  2. If making on the stovetop:  In a large skillet, sauté onions, garlic and bell peppers in oil until softened.
  3. Place sautéed vegetables, eggs, flour, breadcrumbs, carrots, beans, cilantro, almonds, sunflower seeds and soy sauce into a large mixing bowl and stir very well. Add chili powder, cumin, oregano, salt and pepper. Stir to combine.
  4. With slightly wet hands, shape dough into 8 equal patties, making sure to pack tightly as this will help the burgers stay together when you cook them.
  5. Fry the burgers in a sprayed skillet over medium heat for about 5 minutes on each side, or until cooked through.
  • If baking:  Preheat oven to 350 degrees F. Spray cookie sheet with non-stick coating. Bake for 30 minutes, flipping halfway through
  • If barbecuing:  For best results, prebake the burgers for 15 minutes in a preheated 350-degree oven before placing on a pre-heated grill.

*To make vegan, use 2.5 tablespoons ground flax mixed with ½ cup water as an egg substitute.

*To make gluten-free, use gluten-free oats, breadcrumbs and soy sauce.

Nutrition per burger: 290 calories, 12g fat, 1.5g saturated fat, 400mg sodium, 32g carbohydrates, 7g fiber, 12g protein.

Advertisements

About thisRDeats

A mix of realism, humor, tips and delicious recipes. I am a mother, wife, passionate sewer and registered dietitian. I want to show people that food is medicine and getting back in the kitchen is the key to health. I love everything about food: gardening, shopping, cooking and most of all, EATING! Notice that "dishes" isn't on that list.... Food isn't perfect. It nourishes our minds, bodies and souls! As a blogger, journalist, speaker and broadcast professional, I enjoy talking about food and nutrition for websites, television, radio, magazines, and newspapers. I also work with companies to provide customized nutrition education and recipe development.
This entry was posted in Recipes and tagged , , , , , . Bookmark the permalink.

3 Responses to Supreme Veggie Burgers: Not Your Mama’s Bean Burger

  1. Pingback: What Does a Dietitian Really Eat? | This RD Eats!

  2. Pingback: Try Vegan: To Tofu or not to Tofu | This RD Eats!

  3. Pingback: Try Vegan: Day 1, Meal Planning | This RD Eats!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s