🌿🍔 Vegan Veggie Burger: Flavor-Packed & Easy to Grill! 🌿🍔🌱
Ingredients:
- 1 tbsp olive oil (15ml)
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 cup cooked lentils or black beans, mashed (185g)
- 1 cup cooked brown rice or quinoa (185g)
- 1/2 cup rolled oats or breadcrumbs, gluten-free if needed (45g)
- 1/4 cup walnuts or pecans, finely chopped (optional)
- 2 tbsp soy sauce or tamari
- 1 tbsp balsamic vinegar
- 1 tbsp smoked paprika
- 1 tsp cumin
- 1 tsp oregano
- Salt and black pepper to taste
- Burger buns
- Toppings of choice (lettuce, tomato, onion, avocado, vegan cheese, etc.)
Directions:
1. Sauté Aromatics: Heat olive oil in a skillet over medium heat. Add chopped onion and cook until softened, about 5 minutes. Add minced garlic and cook for another minute until fragrant.
2. Combine Burger Ingredients: In a large mixing bowl, combine mashed lentils (or black beans), cooked brown rice (or quinoa), rolled oats (or breadcrumbs), sautéed onion and garlic, chopped walnuts (or pecans, if using), soy sauce (or tamari), balsamic vinegar, smoked paprika, cumin, oregano, salt, and black pepper. Mix well to combine.
3. Form Burger Patties: Shape the mixture into 4-6 burger patties, depending on desired size. Patties should be firm enough to handle. If mixture is too wet, add more rolled oats or breadcrumbs. If too dry, add a little water or olive oil.
4. Cook Veggie Burgers:
- Pan-Fry: Heat olive oil in a skillet over medium heat. Cook veggie burgers for 5-7 minutes per side, until golden brown and heated through.
- Bake: Bake veggie burgers at 400°F (200°C) for 20-25 minutes, flipping halfway through.
- Grill: Grill veggie burgers over medium heat for 5-7 minutes per side, until grill marks appear and burgers are heated through.
5. Serve: Serve best veggie burgers on burger buns with your favorite toppings.
Preparation Time: 30 minutes | Cooking Time: 20 minutes | Total Time: 50 minutes | Calories per Serving: Approximately 400-500 (per burger, depending on size and toppings) | Number of Servings: 4-6 burgers
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