Veggie burger Recipe
5/5
Veggie Burgers are a delicious and nutritious alternative to traditional meat-based burgers. They are made with a mixture of mashed black beans, grated vegetables, and flavorful seasonings. These burgers are packed with fiber, protein, and essential nutrients from the beans and vegetables. They have a hearty and satisfying texture and can be customized with your favorite toppings and condiments.
INGREDIENTS
- 1 cup cooked black beans
- 1 cup grated vegetables (carrots, zucchini, bell peppers, etc.)
- 1/2 cup bread crumbs
- 1/4 cup finely chopped onions
- 2 garlic cloves, minced
- 2 tablespoons chopped fresh parsley
- 1 tablespoon soy sauce or tamari
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- Burger buns
- Toppings of your choice (lettuce, tomato, onion, avocado, etc.)
INSTRUCTIONS
- In a large bowl, mash the cooked black beans with a fork or potato masher until they are mostly mashed but still have some texture.
- Add the grated vegetables, bread crumbs, onions, garlic, parsley, soy sauce or tamari, cumin, paprika, salt, and pepper to the bowl. Mix well until all the ingredients are combined.
- Divide the mixture into equal-sized patties and shape them into burger patties.
- Heat a non-stick skillet or grill pan over medium heat and lightly grease it with oil.
- Cook the veggie patties on the skillet for about 4-5 minutes on each side, or until they are browned and heated through.
- While the patties are cooking, toast the burger buns if desired.
- Assemble the burgers by placing a cooked veggie patty on the bottom half of each bun. Add your desired toppings, such as lettuce, tomato, onion, and avocado. Top with the other half of the bun.
- Serve the veggie burgers immediately and enjoy!
TIPS
- Cook and cool the black beans before mashing them. Canned black beans work well, but make sure to drain and rinse them before using.
- Use a variety of grated vegetables to add flavor, texture, and nutritional value to the burgers. Carrots, zucchini, bell peppers, and mushrooms are great options.
- If the mixture feels too wet, add more bread crumbs to help bind the ingredients together.
- You can bake the veggie patties in the oven instead of pan-frying them for a healthier option. Place the patties on a lightly greased baking sheet and bake at 375°F (190°C) for about 20-25 minutes, flipping halfway through.
- Customize your burgers with your favorite toppings such as lettuce, tomato, onion, avocado, pickles, or your favorite sauces and condiments.
NUTRITION VALUE
- Calories: 150-200
- Carbohydrates: 25-30 grams
- Protein: 8-10 grams
- Fat: 2-4 grams
- Fiber: 6-8 grams
