I had a great cooking session with one of my wonderful clients Vera today. I showed her how to make my very own veggie burgers. She loved them so I’m sharing them with you!
Cooking session with my wonderful client was a success. Veggie burgers and pumpkin bread. Whole food, vegan, gluten free!
Black bean veggie burgers
2 1/2 cups cooked black beans.
1 cup cooked quinoa
1 cup rolled oats
1 1/2-2 cups finely chopped raw kale
1 cup finely grated carrots (about 2 medium-large carrots)
1/2 cup onion minced (about 1/2 large onion)
1/4 cup nutritional yeast
2 tbsp starch: arrowroot, potato or corn. (optional. helps make them crispier and hold together better)
1/2 tsp tsp sea salt or to taste
1 tbsp minced garlic
1/4 cup chopped parsley
1/4 cup chopped fresh basil
2 tsp chili powder
Rinse 1/2 cup of quinoa. (Soak it for 12-24 hours before cooking). Boil quinoa in 3/4 cups of water uncovered until all the water is absorbed. Make sure it doesn’t burn. Quinoa is done when grains enlarge and are translucent. If it does not look ready when the water is almost gone, add a bit more water while it’s cooking. Place it in freezer to cool off while you prep other ingredients.
Preheat oven to 450
Rinse beans and dry them with a paper towel. You can also let them drain for a few hours ahead of time. Puree black beans in a food processor. or a fork. Set aside.
Combine rolled oats, quinoa kale, onion, carrots, garlic, seasonings and herbs. Mix well.
Gradually mix in mashed black beans. Try to get them evenly distributed.
Add 2 tbsp starch and distribute well.
Form 3-4 inch patties with your dry hands. Try to make the patties no more than 3/4 inch high. If they are too thick the insides will be mushy.
Lay them on baking sheets lined with parchment paper. Mixture makes about 12 patties.
Bake for 10 minutes. Flip them and bake for another 10 minutes.
These burgers have about 100 calories, 7 g of protein and 4 g of fiber each. They really are a complete meal. There’s no need for a bun unless you really want that burger meal or need to load up on carbs. Pair with salad, guacamole or salsa.