Easy & Delicious DIY Vegan Burgers Packed with Wholesome Veggies 🥕🍄
Ingredients:
1 tablespoon olive oil
1 small onion, finely chopped
2 cloves garlic, minced
1 cup (150g) cooked brown rice or quinoa
1 can (15 oz / 425g) black beans, rinsed and drained well
1/2 cup (60g) rolled oats (use certified gluten-free if needed)
1/2 cup (75g) finely chopped vegetables (e.g., carrots, bell peppers, corn, mushrooms)
1/4 cup chopped fresh parsley or cilantro
1 tablespoon nutritional yeast (optional)
1 tablespoon soy sauce or tamari
1 teaspoon smoked paprika
1/2 teaspoon cumin powder
1/2 teaspoon chili powder (optional)
Salt and black pepper to taste
Oil for cooking (optional)
Burger buns and toppings for serving
Directions:
1. Heat olive oil in a skillet over medium heat. Add chopped onion and cook until softened, about 5-7 minutes. Add minced garlic and cook for another minute until fragrant. Remove from heat and let cool slightly.
2. In a large bowl, add the rinsed and drained black beans. Mash them well with a fork or potato masher, leaving some texture (don't puree completely).
3. Add the cooked brown rice/quinoa, sautéed onion and garlic mixture, rolled oats, finely chopped vegetables, parsley/cilantro, nutritional yeast (if using), soy sauce/tamari, smoked paprika, cumin, chili powder (if using), salt, and pepper to the bowl with the mashed beans.
4. Mix everything together thoroughly using your hands or a sturdy spoon until well combined. The mixture should hold together when pressed. If it seems too wet, add a bit more oats; if too dry, add a splash of water or vegetable broth.
5. Cover the bowl and refrigerate the mixture for at least 30 minutes to firm up (this helps prevent crumbling).
6. Divide the mixture into 4-6 equal portions and form them into patties about 3/4 inch (2cm) thick. Press them firmly.
7. To cook:
* Pan-Fry: Heat a little oil in a skillet over medium heat. Cook patties for 4-6 minutes per side, until nicely browned and heated through.
* Bake: Preheat oven to 400°F (200°C). Place patties on a lined baking sheet and bake for 15 minutes, flip, and bake for another 10-15 minutes until firm and lightly browned.
8. Serve hot on burger buns with your favorite toppings like lettuce, tomato, onion, pickles, and vegan mayo or ketchup.
Recipe Information:
Preparation Time: 25 minutes (+ 30 min chilling) | Cooking Time: 10-30 minutes (depending on method) | Total Time: 1 hour 5 minutes | Calories per Serving: Approx. 250-300 per patty (before bun/toppings) | Number of Servings: 4-6 patties
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