Oh She Glow's Perfect Veggie Burger
Perfect Veggie Burger: (8 servings)
Ingredients:
3 tablespoons ground flax or 1 egg
1/3 cup warm water
1(14-ounce) can black beans, drained and rinsed
1 tablespoon extra-virgin olive oil
3/4 cup finely chopped red onion or yellow onion
2 large garlic cloves, minced
1 cup grated carrots
1/3 cup finely chopped fresh parsley or cilantro
1/2 cup sunflower seeds, toasted
1 to 2 tablespoons tamari or low sodium soy sauce, to taste
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 cup rolled oats, processed into a coarse meal*
1 to 2 tablespoons oat flour (or flour of choice), as needed
1/2 to 3/4 teaspoon fine sea salt, to taste
Freshly ground black pepper, to taste
Directions:
Preheat the oven to 350°F and line a large baking sheet with parchment paper.
Optional (if not using egg): Whisk the ground flax and water in a small bowl and set aside for about 5 minutes so it can thicken.
Into a large mixing bowl, add the drained black 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 flax egg or regular egg, grated carrots, parsley (or cilantro), sunflower seeds, tamari or soy sauce, chili powder, oregano, and cumin until thoroughly combined.
Now, stir in the coarsely chopped oats and oat 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. Place onto the baking sheet.
Bake patties for 15 minutes, gently flip, and bake for another 15 to 20 minutes until patties are firm and golden.
Cool the patties on a cooling rack for 5 to 10 minutes before serving. This helps them firm up a bit.
Serve in a bun or lettuce wrap with your desired toppings. Leftover burgers will keep in an airtight container in the fridge for 2 to 3 days, or you can freeze cooled patties for up to 1 month. Simply wrap each patty in tinfoil and then place all of the wrapped burgers into a zip freezer bag.
Tips:
* 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.
Make it gluten-free: Use certified gluten-free oats, gluten-free Tamari, and gluten-free breadcrumbs.
Recipe borrowed from Angela Lidon's blog (Oh She Glows), read more on:
- Receta en Español:
Hamburguesas Vegetariana:
- Ingredientes:
- 3 cucharadas de linaza o un huevo entero
- 1/3 de taza de agua tibia
- 1 caja de frijoles negros (drenados y bien lavados con agua)
- 1 taza de zanahoria rallada (o 1/2 taza de zanahoria + 1/2 taza de batata)
- 1/3 de taza de cilantro o perejil
- 2 dientes de ajo
- 3/4 taza de cebolla picada
- 1/2 taza de semillas de girasol
- 1/2 de taza de avena
- 1-2 cucharadas de avena
- 1 cucharada de aceite de oliva
- 1-2 cucharadas de salsa de soya (o liquid aminos, tamari)
- 1 cucharadita de polvo de chile
- 1 cucharadita de oregano
- 1 cucharadita de comino
- 1/2 cucharadita pequena de sal
- Pimienta al gusto
- Instrucciones:
1. Precalentar el horno a 350 F y preparar una bandeja para las hamburguesas.
2. Opcional (si no usa el huevo): combinar las 3 cucharadas de linaza con el agua tibia
3. Machucar con un tenedor los frijoles en un plato hondo, dejando algunas enteras para que tenga textura la hamburguesa.
4. Agregar todos los ingredientes (usando el huevo o la mezcla de linaza) al plato y mezclar
5. Con las manos mojadas hacer las hamburguesas
6. Introducir las hamburguesas en el horno por 15 minutos
7. Voltear las hamburguesas y dejar que se cocinen por otros 15-20 minutos.