Cooking Lesson #409: Homemade Veggie Burgers

…Joan's Healthy Recipes

​How you doin’? Before you’re tempted to try some of those imitation meat analogues that seem to be everywhere these days, be sure to read the ingredient declaration. They’re not all created equal. If you’re not interested in better eating through chemistry--STOP! After you try these, you may never want to eat frozen veggie or imitation burgers again. These are so easy, and you'll be proud to have crafted such a vegetarian delight.
 
So where did all this start? In 1980, using the name Gardenburger, an early veggie burger was developed by Paul Wenner at Wenner's vegetarian restaurant, The Gardenhouse, in Gresham, Oregon. More recently with all the emphasis on “plant based” new products are popping up everywhere from Burger King and KFC to stadiums, arenas and even your local supermarket.
 
Today’s recipe is an update on a product that we developed many years back for a client looking for vegetarian burger patties free of any artificial ingredients. Cook ‘em up like beef burger patties and enjoy them for a great vegetarian meal.
 
Prep time:  15 minutes
Cook time:  20 minutes
Yield:  4 patties
Calories:  198 (without condiments or bun)
 
Ingredients 
1 (16 ounce) can black beans, drained and rinsed
1/2 cup green bell pepper, cut into 2-inch pieces
1/2 cup white onion, cut into wedges
3 tablespoons chopped, peeled garlic
1 large egg (if vegan use an egg substitute)
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon Thai chili sauce (Sriracha) or hot sauce (Tabasco)
1/2 cup unseasoned breadcrumbs
 
Directions

1. If grilling, preheat an outdoor grill for high heat and lightly oil a sheet of aluminum foil. If baking in an indoor oven, preheat to 375⁰ F. Lightly oil a rimmed sheet pan.
2. In a medium bowl, mash the black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic.
4. Stir the vegetables into the mashed beans.
5. In a small bowl, stir together the egg, chili powder, cumin and chili sauce.
6. Stir the egg mixture into the mashed beans mixture.
7. Mix in the breadcrumbs until the mixture is sticky and holds together.
8. Divide the mixture into four patties.
9. If grilling, place patties on the oiled foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake for about 10 minutes on each side.

 
ChefSecret:  If you don’t want to use canned, processed black beans, make them the old-fashioned way. Soak the desired amount of dried black beans in water over night, then cook according to your best black bean recipe.

Quip of the Day: “Why are vegans considered to be good-natured people? Because they got ‘no beef’ with anyone.”
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To you and everyone dear to you, be strong, be positive, stay well, stay safe and be kind. In this New Year, seek out the good in people and avoid conflict. Take a breath and count your blessings, and if you have a little extra to share with others, please consider donating to Feeding America.

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