12 Aug The Perfect Grillable Veggie Burger
Who doesn’t love sinking their teeth into the depths of a multi-layered decadent hamburger with the perfect synergy of textures, flavours and tummy-satisfying protein snugly squashed between the buns? If you don’t eat meat though, you may be crazy about burgers, but not the ‘ham’ part. So begins the vegan quest to find the perfect veggie burger.
Veggie patties are such a delicious and versatile solution to upping your protein and fibre intake and a super convenient way to replace meat in a number of ways – they take any meal from snack-status to fully satisfied.
The plant pantry has plenty to offer when it comes to concocting an endless array of delicious veggie patties. We found this veggie burger recipe from the Minimalist Baker that has the amazing ability to be fried without falling apart, is totally flavoursome, and packed with wholesome nutrition too. The darker shades of beans such as Black Beans and Adzukis have a secret to their deep, glossy hues, they’re extra-packed with powerful immune-boosting antioxidants called anthocyanins.
The Perfect Grillable Veggie Burger
- 1 cup cooked brown rice
- 1 cup raw walnuts
- ½ Tbsp grape seed oil plus more for cooking
- ½ white onion (3/4 cup), finely diced
- 1 Tbsp each chilli powder, cumin powder, and smoked paprika
- ½ tsp each sea salt and black pepper
- 1 Tbsp coconut sugar (or muscovado sugar)
- 1 ½ cups cooked/tinned: black/adzuki/kidney beans, well rinsed, drained and patted dry
- 1/3 cup bread crumbs (or gluten-free bread crumbs)
- 3-4 Tbsp vegan BBQ sauce
- Toast the Walnuts
Heat a frying pan to medium heat, add the raw walnuts and toast for 5-7 minutes, stirring frequently, until golden brown. Put aside to cool.
- Fry the Onions
Heat the same frying pan, add ½ Tbsp oil and the onion. Season with a bit of salt and pepper and sauté until onion is soft and translucent. Remove from heat and set aside.
- Spice the Walnuts
Add cooled walnuts to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until fine.
- Mash the Beans
Put the black beans in a bowl (drain first if canned) and mash well with a fork, leaving a few whole beans.
- Combine it all
Add cooked rice, walnut mixture, sautéed onion, bread crumbs, BBQ sauce, and mix thoroughly with a wooden spoon until it forms a dough. If it’s too dry, add an extra 1-2 Tbsp BBQ sauce. If too wet, add more bread crumbs. Taste and adjust seasonings as needed.
- Form Patties
For larger burgers, divide into 5 patties (1/2 cup in size), or form 10 smaller burgers (1/4 cup in size). You can mould your patties by lining your 1/2 or 1/4 measuring cup with plastic wrap and packing with burger mixture ,pressing down firmly. Lift it out using the plastic and slightly flatten with your hands to form a 2cm thick patty. Set on a baking sheet or plate for frying.
- Fry ‘em Up
Heat your frying pan up to medium heat again, adding enough oil to coat the bottom. Add as many burgers as will comfortably fit in your pan and fry them for about 3-4 minutes or until well browned on the underside, then gently flip them and do the other side. Remove from heat and let cool a bit.
- Prepare the other odd bits
Prepare any other toppings, sides and buns and construct your scrumptious, mouth-watering veggie burger.
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