Homemade Veggie Burgers

3 09 2010

While MorningStar is pretty much a staple in my household, it’s always better to eat food that is minimally processed. That is why this veggie burger recipe is great – you see and taste all of the ingredients that go into them. Plus, they taste amazing! The only way to make them more natural would be to make your own beans…and maybe ferment some soy beans to make your own soy sauce…

burger


Ingredients:

burger ingredients•3 cups cooked brown rice
•15 oz. can of black beans
•15 oz. can of red kidney beans
•1 Tbsp unsalted butter
•1 medium cooking onion, finely chopped
•1 medium carrot, shredded
•1 cup breadcrumbs (preferably unseasoned)
•3/4 cup roasted unsalted sunflower seeds
•1/2 cup dried parsley
•4 large eggs, lightly beaten
•1/4 cup soy sauce
•1/4 vegan Worcestershire sauce
•garlic powder
•salt and pepper to taste


Directions:

burger 11. Make brown rice in advance. It works best in this recipe if you let it cool to room temperature or slightly warmer.
2. Rinse and drain the black and kidney beans. Melt butter in a medium saucepan over medium heat and add beans. Cook thoroughly until they are soft and then mash with a wooden spoon.
burger 23. Combine everything on the list from rice to parsley. Stir until everything is evenly combined.
4. Beat the eggs in a separate bowl and combine with the soy sauce and vegan Worcestershire sauce. Add to the main mixture and stir until fully incorporated.
burger 35. Form into 1/2-inch thick patties, roughly 4 inches in diameter.
6. Heat large skillet over medium-high heat. Coat with nonstick cooking spray and cook each patty about 4 minutes per side, until outsides are thoroughly browned and the insides are cooked through.


Recommended Serving Instructions:

Serve however you like to eat your burgers. I enjoy these with homemade guacamole, pepper jack, lettuce, tomato and red onion on sesame buns.


Tips:

burger 4•The burgers can tend to be on the fragile side. One thing you can do to help the cooking process is make the patties in advance and chill for 20-30 minutes (or up to 2 hours) before cooking.
•This recipe makes about 1 dozen burgers – way too many burgers for the normal dinner crew. I have found that the burgers last longer if you just cook them all at once and then freeze the leftovers. If you refrigerate the mixture to cook later, it tends to dry out.
•Another option for the excessive veggie burger mixture is to make however many burgers you want and make a vegetarian meatloaf with the rest. Sometimes I make 4 burgers and put the rest in a 2-quart square ceramic baking dish (spray with non-stick spray first). Pack the loaf into the dish and cover in foil. Bake in a pre-heated oven at 375º F. After about 20 minutes, remove the foil and cook an additional 5-10 minutes until the top is browned and the inside is cooked through (should be barely moist).






I Relish Black Beans and Roasted Corn

3 06 2010

Sorry, sometimes I just can’t pass up a good (or bad) pun!

This black bean and roasted corn relish will help get you through those meat-centric summer BBQs! Use it to spice up your veggie burger, bring it as a healthy and flavorful side salad or just serve it with some corn chips.


Ingredients:

•extra virgin olive oil
•28 oz black beans, rinsed and drained
•2 tsp garlic powder
•2 Tbs ground cumin
•cayenne pepper (to taste)
•2 cups frozen corn kernels, thawed
•4 cloves garlic, minced
•1/2 small red onion, finely chopped
•1/2 small green bell pepper, finely chopped
•juice of 1 lime
•2 Tbs apple cider vinegar
•salt
•ground black pepper


Directions:

1. Heat about 1 Tbs of olive oil in a medium saucepan over medium-low heat.
2. Add beans, garlic powder, 1 Tbs of cumin and cayenne pepper to taste (I use about 1/2 tsp). Heat until thoroughly warmed and beans just start to soften (about 5 minutes). Chill.
3. Heat about 2 tsp olive oil in a large skillet over medium-high heat. Add thawed corn and remaining cumin. Heat until cooked thoroughly and some edges begin to turn dark. Chill.
4. After beans and corn have thoroughly chilled (about 30-45 minutes), combine together and add garlic, onion, pepper, lime juice and vinegar. Season with a pinch of salt and some freshly ground black pepper.
5. Gently mix, seal and chill for at least 45 minutes.


Recommended Serving Instructions:

Serve as a light side dish to any meal, with chips as a party dip, or over greens as a summery salad (no dressing needed). But my favorite use of this is to spruce up those veggie burger/fake chicken sandwiches you are left eating at summer BBQs! This one has avocado, a chik patty, monterey jack cheese, the black bean and roasted corn relish and baby spinach.


Tips:

•If you want your corn a little drier and crunchier, thoroughly squeeze kernels in a fine strainer or paper towel to remove some moisture before cooking.
•I use frozen organic sweet yellow corn for this dish. However, feel free to take this out to the grill! Just by fresh corn, season with the same seasonings and roast over a grill. After it is slightly charred, remove from the grill and chill fully. Once chilled, slice kernels off of cob.
•Make sure you thoroughly chill the beans before mixing with the other ingredients – particularly if you maybe overcooked them some. This will ensure they better keep their shape and you can avoid having a mushy (good-tasting) mess!