Ingredients:
- 1 pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
- 1/2 cup chopped onion
- 1 clove garlic, minced
- 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
- 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
- 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
- 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
- 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
- 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
- 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)
Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.
Our favorite variations
Mexican Sliders
- 1 can pinto beans
- 1/2 cup onion
- 1 clove garlic
- 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
- 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
- 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
- 1/2 teaspoon salt
- 1 cup dry ingredient: cornmeal
- 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice
Classic Sliders
- 1 can black beans
- 1/2 cup onion
- 1 clove garlic
- 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
- 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
- 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
½ tsp salt(omit salt)- 1 cup dry ingredient: panko bread crumbs
- 1/2 cup texture ingredients: 1/2 cup walnuts, chopped
Indian Patties
- 1 can chickpeas
- 1/2 cup onion
- 1 clove garlic
- 2 cups of veggies: 1 cup sweet potato, chopped fine, 1/2 cup sweet red pepper, 1/2 cup yellow corn
- 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons coconut milk
- 4 teaspoons spice: 3 tsp curry, 1 tsp cumin
- 1/2 tsp salt
- 1 cup dry ingredient: oats
- 1/2 cup texture ingredient: 1/4 cup cilantro, 1/4 cup chopped cashews
Fonte e imagem: http://www.nomeatathlete.com/veggie-burger-recipe/
