March 05, 2010Veggie Burgers

I am crazy about beans. To me, they represent comfort food and did you know this fun fact? When beans are accompanied with rice they make a complete protein! If you make chili at camp one night for dinner, you can use the leftovers to make a bean burrito for lunch. Another option is mixing in a few small ingredients to make veggie burgers.

Don’t get too excited, I know most of the veggie burgers you may have tried could taste like cardboard or a stale Frisbee. However, if you make them yourself, you know exactly what’s in it and they will taste delicious without requiring much time to prepare or cook.

Try telling me that does not look delicious! Photo by Seelensturm @ Flickr

Yes, beans do have some unfortunate side effects like causing the person sleeping next to you to leave the tent for some fresh air. However, if you wash your canned beans well, and soak your dried beans overnight before cooking them, you will remove the phytic acid that causes gas.

A really healthy and easy recipe follows if you want to make them from scratch.

The fun in this recipe is being inventive and taking a risk, a little squirt of ketchup, a handful of nuts or seeds. As long as you can form them into patties that will bind together without falling apart, you are good. Try the mixture, and adjust taste to your liking.

Veggie Burger

2 cups well-cooked white, black or red beans, or chickpeas or lentils, (or 1 14-ounce can, drained)
1 medium onion, peeled and quartered
½ cup rolled oats (preferably not instant)
1 tablespoon chili powder, or the spice mix of your choice
Salt and freshly ground black pepper
1 egg
Bean-cooking liquid, stock or other liquid (wine, cream, milk, water or ketchup) if necessary
Extra virgin olive oil or neutral oil, like grapeseed or corn.

1. Combine all ingredients except liquid and oil in food processor and pulse until chunky but not puréed. If necessary, add a little liquid for a mixture that is moist but not wet. Let mixture rest for a few minutes.
2. With wet hands, shape into patties and let rest again for a few minutes. (Burger mixture or shaped burgers can be covered tightly and refrigerated for up to a day. Bring back to room temperature before cooking.) Film bottom of a large nonstick or well-seasoned cast iron skillet with oil and turn heat to medium. When hot, add patties. Cook undisturbed until browned, about 5 minutes; turn carefully (so they don’t fall apart) with spatula and cook 3 or 4 minutes until firm and browned.
3. Serve on buns with mustard, ketchup, chutney or other toppings.

For the inventive chef: To the basic mix you could add cheese; soy sauce or herbs; ketchup, tomato paste or chopped sun-dried tomatoes; nuts or seeds; lemon or other citrus zest; and so on. You can also make these patties with mashed potatoes as a base, adding bits of any chopped vegetables you like.

Myrite Rotstein
Certified Holistic Wellness Coach
www.tastylife.org

Recipe and suggestions courtesy of Mark Bittman, NY times columnist and author of How to Cook Everything Vegetarian