Classic veggie burger
Classic veggie burger
Yields: 6 burgers
Ingredients
½ cup onion – diced
1 tablespoon garlic – minced or grated
1 cup mushrooms – sliced
½ cup zucchini – diced
½ cup beets – grated
1 cup black or brown rice
1 ½ cups cooked chickpeas[i]
¼ cup ground oats or oat flour
¼ cup chopped walnuts
¼ cup chives – fine chop or green portion of spring onions
1 ½ teaspoons Italian seasoning
1 teaspoon salt
½ teaspoon black pepper
Steps
Sauté onions and garlic in a little oil or water. Add salt, pepper and Italian seasoning. When the onions are translucent, add mushrooms, zucchini and beets. Sauté until softened.
Put the sautéed veggies in a food processor. Pulse using the S-blade. Add the remaining ingredients. Pulse until you get a consistency that allows you to form patties.
Place patties on a cookie sheet to freeze. When they are firm, place parchment in between each patty and place in a freezer bag until you are ready to grill.
Cook from frozen. Place on a preheated grill. Cook for a about 6 minutes on each side. You want grill marks, but not charred.
Serve with your favorite toppings. For condiments try: creamy citrus hemp dressing or carrot top pesto or tamarind chutney.
[i] I like to use dry beans and legumes whenever possible. They are more affordable and I can control how they are cooked. It is important you soak them for 6-8 hours and rinse them before cooking. It makes them more digestible and the nutrients more bioavailable. If you use canned, you should also make sure they are rinsed.
