These vegetarian burgers are so versatile, healthy and delicious you might find yourself daydreaming about the endless combinations of flavors you can recreate them with. I have played with the recipe for years and finally found the right balance of protein, fiber and grain to get a really good texture. You can rotate all of these items to fit your food mood, whether it's Mexican, Mediterranean, Indian or Italian!
I made this tasty burger at the UNPLUG + RECHARGE Retreat that I worked at this weekend. I did a presentation on how to put everything together with lots of good tips on properly accessorizing your food and substitution ideas for making it just right for YOU. We had a discussion on incorporating plant-based protein into our diets while reducing saturated fat and empty calories. Then we dined!
A well-rounded diet consists of the right balance between protein, fiber, grains and vegetables. It improves digestion and absorption of minerals to eat a healthy fat and something raw with every meal. The ratio is a little different for everyone. Experiment with foods until you find what makes you feel good! Don't be afraid to fail. The learning curve is dotted with trial and error. Own it. Your diet is not something you go on and off of, like a program. It's what you eat. Structure your life in a way that keeps you in the driver's seat. Our diets are a lifestyle choice, not a trend. I encourage you to try something new today and step outside of your comfort zone!
INGREDIENTS
1 cup of cooked black beans (or pinto, garbanzo, kidney, lentil)
1|2 cup cooked quinoa (or millet, brown rice, bulgur wheat)
1|2 cup cooked yukon gold potato (or sweet potato, russet, red)
1 egg (optional - you can leave it out if you want to make these vegan but your burger will be less firm)
red onion
carrot
bell pepper
mushrooms
garlic
jalapeno (if you want it spicy)
1|4 cup almond meal (or breadcrumbs)
nutritional yeast
fresh parsley
parmesan cheese
salt + pepper
olive oil
DIRECTIONS
Dice all of the vegetables and sautee them in olive oil until tender. Cook the quinoa and the potatoes in the same pot while you do this. When everything is finished, put the beans and potatoes in a large bowl and use a potato masher or a fork to mash it together. Stir in the quinoa. Add the vegetables, egg, parsley and almond meal. Season your mixture with the nutritional yeast, parmesan and salt + pepper.
Form into patties and chill in the refrigerator for half an hour if you have the time. If not you can cook them right away in the skillet in olive oil. You can also bake these at 375 degrees for about 20 minutes. If you do, you will need to spray the top and bottom of the patty with cooking spray or brush them with oil. You will get a crispier crust if you make them in the skillet though. You can easily make these vegan and gluten free. They are just as tasty, but the consistency changes. Serve these on a whole wheat bun with thick slices of tomato and avocado and spring mix or on top of a salad with your favorite dressing.
You can also freeze them between pieces of parchment paper and seal in freezer-safe bags for later. Allow them to defrost for about 15 minutes before you cook them.
ENJOY!
