My first and last veggie burger (prior to this recipe) was eaten in my early teens. My grandpa opened up a frozen box of veggie burgers and insisted I try it, as they are “good for us”. After that he couldn’t get me to eat one again.
The pre-frozen veggie burger was dry as a cardboard, even after I smothered it with ketchup and mayo. The white hamburger bun holding the tasteless, crumbly, paper texture did not help the situation. This was a time well before my The No-Diet Book — that discusses dangers of packaged, processed foods have on our health, even when they are disguised as healthy, natural options.
However, this veggie burger recipe is anything but that. I almost feel like changing the title to:
Veggie Burgers — so juicy that you think you’re eating a Filet Mignon!
But, I don’t want to offend any vegans or carnivores so, I’ll leave my softer omnivores title.
In all seriousness, these are the most delicious and juicy burgers that hold their own, next to any of my favourite meat burgers. The fact they are high in fiber, homemade, so creamy that I can forgo the cheese and even a soft bun, makes me enjoy them even more.
I created a super healthy, fiber and protein rich sauce to go along with them, to further eliminate the empty calories from ketchup and mayo often added to the usual burger.
I recommend serving these veggie patties on a lettuce wrap but, a skinny bun will work also—further eliminating empty processed carb calories.
Veggie Burger Recipe
Makes: 8 large burger patties
1 19oz can Six Bean Medley or any mixed Beans
1 19oz can chickpeas
1 slice of stale (leftover) bread – any type
1/4 cup milk for soaking bread
1/2 medium onion
1 medium bell pepper
3 cloves garlic
1/2 cup chopped cilantro
3 sun-dried tomato pieces (optional)
1/2 cup (try 1/4 first) all purpose/WW flour, little more for dusting
1 tbsp salt
1 tbsp ground black pepper
1 tsp cyanine pepper (for a spicy burger)
Thoroughly rinse and drain the canned beans. Set aside.
In a food processor — grate the bread into breadcrumb. Soak the breadcrumbs in milk and leave aside.
Back in the food processor — add in the roughly chopped onion, bell pepper, garlic, cilantro, sun-dried tomatoes, salt and pepper; finally chop the mixture. Mix in the beans and blend to desired texture, can pulse only, for a more textured patty.
Transfer to a large bowl and add in the wet bread crumbs to bind the mixture.
Add in flour as needed (1/4 cup at first), just enough for mixture to come together, a little wet not too dry. The toughest part of this recipe is to make patties, as the mixture is a little wet and hard to work with. But, this is precisely what makes the burgers juicy rather then dry. Dust with flour as needed.
Make round burger style patties and put on a backing tray. Place in the freezer for at least 10-15 minutes until they harden up.
Large skillet over medium heat, add enough oil to just prevent burgers from sticking. Cook 5 minutes per side until golden brown and warmed through.
Serve alongside a quick and easy, healthy eggplant and yogurt sauce (recipe below). I would recommend to forgo the usual bun, as it will take away from the burger flavour. These are so delicious and should be enjoyed on their own, in a small wrap, skinny bun or a lettuce wrap.
Eggplant and Yogurt sauce/dip
1 cup eggplant dip (click for recipe)
1/4 cup thick greek yogurt
1 tsp dry chilli flakes
1 tsp cumin powder
1 tsp turmeric powder
1 tsp fresh lemon juice
salt and black pepper to taste
1 spring onion chopped for garnish
Add all ingredients to food processor, blend until completely mixed. You can add more yogurt to thin out the sauce or add more eggplant dip to make a creamy dip. Taste, add more salt and pepper as needed.
Garnish with fresh spring onions.
Be sure to leave us a comment with your thoughts on the recipe, and feel free to share on social media!