The BEST Vegan/Vegetarian Recipes find them here!
Jul 23, 2019 18:06:14 GMT
alias123, RavenSoul1, and 1 more like this
Post by cathygeha on Jul 23, 2019 18:06:14 GMT
I was looking for a BASIC Veggie Burger recipes that would be easy to play with and found three recipes that I saved to use in the future. This all happened after reading a new veggie burger cookbook and writing a review on it. The cookbook had ingredients I can't easily find but think the recipes I share below will provide a lot of variations to try in the future.
The World’s Most Versatile Veggie Burger Recipe
Matt Frazier
www.nomeatathlete.com/veggie-burger-recipe/
Matt Frazier
www.nomeatathlete.com/veggie-burger-recipe/
After seeing how useful (and how popular) the Perfect Smoothie Formula and the Ultimate Energy Bar Formula were, my sister Christine and I set out to see what other foods could benefit from a good formula-izing. That’s a real word.
In case you haven’t seen our other formulas, the idea is simple: instead of creating just one recipe, to make just one smoothie or one energy bar (that your taste buds will surely tire of by next week), we come up with a template that can be used to create virtually limitless variations, leaving room for your ideas in the process.
Smoothies and energy bars were natural choices for formulas. These are foods we eat all the time, so we need endless variations. But what else would lend itself well to a formula?
Enter the veggie burger formula
It’s not that we eat veggie burgers every single day. Or even every week.
But what’s great about veggie burgers is that if you’ve got just a few standby recipes, on any given weeknight you’ve almost certainly got everything you need in your pantry or fridge to throw something edible together in 20 or 30 minutes.
They’re super healthy and a good protein source too. And most importantly, they’re substitution-friendly, making them a perfect fit for a formula — if you’ve got a can of beans and a few random veggies in the fridge, chances are you’ve got what you need.
About the formula
And so Christine got to work creating a new formula. What’s really interesting is that she started with the energy bar formula as the backbone, since the bars are based on beans as well and have a texture that’s befitting of a burger. Of course, she replaced sweet flavors with savory ones, and designed the burgers to be fried, not baked like the bars are.
And so Christine got to work creating a new formula. What’s really interesting is that she started with the energy bar formula as the backbone, since the bars are based on beans as well and have a texture that’s befitting of a burger. Of course, she replaced sweet flavors with savory ones, and designed the burgers to be fried, not baked like the bars are.
These burgers work great for a weeknight meal, and they’re perfect for tucking into a pita for a lunch on the go. We like to make them slider-style, since smaller burgers tend to stay together better than large ones and have a better texture. You can also make a large batch on the weekend and freeze ahead of time, but keep in mind that they tend to defrost better in the refrigerator than in the microwave.
Alright, here we go! The master formula is below, and we’ve listed several options for each broad type of ingredient, which you can mix and match to come up with your perfect burger. We’ve also included, at the bottom, three of our favorite combinations in case you’re not in a creating mood.
Alright, here we go! The master formula is below, and we’ve listed several options for each broad type of ingredient, which you can mix and match to come up with your perfect burger. We’ve also included, at the bottom, three of our favorite combinations in case you’re not in a creating mood.
Enjoy!
The veggie burger formula
Ingredients:
• 1 pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
• 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)
• 1 pound can of beans, drained and rinsed, or 1.5 cups cooked beans (suggestions: your favorite bean!)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons oil for frying (suggestions: olive, coconut, grapeseed)
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
• 4 teaspoons spice (we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, poultry seasoning, montreal steak seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, cilantro, basil)
Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
Form into golf ball size balls and flatten into patties.
Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.
Makes about 18 small patties.
Our favorite variations
Mexican Sliders
• 1 can pinto beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
• 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
• 1/2 teaspoon salt
• 1 cup dry ingredient: cornmeal
• 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice
Classic Sliders
• 1 can black beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
• 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
• 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
• ½ tsp salt (omit salt)
• 1 cup dry ingredient: panko bread crumbs
• 1/2 cup texture ingredients: 1/2 cup walnuts, chopped
• 1 can black beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup mushrooms, 1/2 cup celery, 1/2 cup green pepper
• 3 tablespoons liquid: 1 tablespoon ketchup, 1 tablespoon mustard, 1 teaspoon liquid smoke, 2 teaspoons soy sauce or vegan worcershire
• 4 teaspoons spice: 3 teaspoons Montreal steak seasoning, 1 teaspoon Italian seasoning
• ½ tsp salt (omit salt)
• 1 cup dry ingredient: panko bread crumbs
• 1/2 cup texture ingredients: 1/2 cup walnuts, chopped
Indian Patties
• 1 can chickpeas
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup sweet potato, chopped fine, 1/2 cup sweet red pepper, 1/2 cup yellow corn
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons coconut milk
• 4 teaspoons spice: 3 tsp curry, 1 tsp cumin
• 1/2 tsp salt
• 1 cup dry ingredient: oats
• 1/2 cup texture ingredient: 1/4 cup cilantro, 1/4 cup chopped cashews
A Formula For Making The Best Vegetarian Burgers
Maria Siriano
thecookful.com/veggie-burger-formula-make-perfect-burger/
• 1 can chickpeas
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup sweet potato, chopped fine, 1/2 cup sweet red pepper, 1/2 cup yellow corn
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons coconut milk
• 4 teaspoons spice: 3 tsp curry, 1 tsp cumin
• 1/2 tsp salt
• 1 cup dry ingredient: oats
• 1/2 cup texture ingredient: 1/4 cup cilantro, 1/4 cup chopped cashews
A Formula For Making The Best Vegetarian Burgers
Maria Siriano
thecookful.com/veggie-burger-formula-make-perfect-burger/
Learn how to use the ingredients you already have on hand to make the best ever veggie burgers. Our Vegetarian Burger Topic is brought to you by Produce for Kids. Your healthy family resource for nutritious meals.
There’s nothing more frustrating than wanting to make a veggie burger and realizing you’re missing half the ingredients. With this easy formula, you can create your own awesome veggie burger recipe with whatever you have lying around! Feel free to use fresh or frozen vegetables and leftover grains from a previous dinner (or last night’s takeout!) to make these burgers even easier.
What you”re going to do is build your burger mixture using the lists and amounts below. The formula is…
The Best Veggie Burger = Standard Ingredients + 2 Cups Chopped Veggies + 1 Cup Cooked Grains + 1 and 1/2 Cups Cooked Legumes + 1/2 Cup Flavor-Texture Booster + 3 Tsp. Spices + 1/2 Cup Dry Base
Choose your ingredients from the lists below based on what you have and then follow the instructions to build your best veggie burger. Yay!
The Perfect Veggie Burger Formula
Ingredients
The Perfect Veggie Burger Formula
Ingredients
STANDARD INGREDIENTS
• 1 medium onion, diced
• 1–2 garlic cloves
• ½ teaspoon salt
• oil for cooking (e.g. olive oil, coconut oil, peanut oil)
2 CUPS VEGETABLES, FINELY DICED OR CHOPPED (PICK 1-3)
• sweet potatoes
• beets (golden or red)
• carrots
• mushrooms
• spinach
• kale
• corn
• squash
• broccoli
• cauliflower
• artichokes
• zucchini
• bell peppers
• sweet potatoes
• beets (golden or red)
• carrots
• mushrooms
• spinach
• kale
• corn
• squash
• broccoli
• cauliflower
• artichokes
• zucchini
• bell peppers
1 CUP COOKED GRAINS (PICK 1)
• millet
• quinoa
• bulgur
• rice
• buckwheat
• millet
• quinoa
• bulgur
• rice
• buckwheat
1½ CUPS COOKED LEGUMES, LIQUID RESERVED (PICK 1-2)
• canned beans (e.g. black, pinto, cannellini, kidney)
• lentils (red or green)
• chickpeas
• soybeans
• mung beans
• adzuki beans
• black eyed peas
• canned beans (e.g. black, pinto, cannellini, kidney)
• lentils (red or green)
• chickpeas
• soybeans
• mung beans
• adzuki beans
• black eyed peas
½ CUP FLAVOR/TEXTURE BUILDERS (PICK 2)
• fresh herbs, finely chopped (e.g. cilantro, basil, dill, parsley, thyme, sage, chives)
• scallions, thinly sliced
• chopped nuts (e.g. walnuts, almonds, pecans, cashews)
• chopped sundried tomatoes
• chopped olives
• flax seeds
• chia seeds
• sesame seeds
• mashed avocado
• unsweetened nut butter (e.g. peanut, almond, cashew)
• tahini
• fresh herbs, finely chopped (e.g. cilantro, basil, dill, parsley, thyme, sage, chives)
• scallions, thinly sliced
• chopped nuts (e.g. walnuts, almonds, pecans, cashews)
• chopped sundried tomatoes
• chopped olives
• flax seeds
• chia seeds
• sesame seeds
• mashed avocado
• unsweetened nut butter (e.g. peanut, almond, cashew)
• tahini
3 TEASPOONS SPICES (PICK 2-4)
• cumin
• chili powder
• smoked paprika
• cayenne powder
• Italian seasoning
• black pepper
• fennel
• oregano
• curry powder
• coriander
• cinnamon
• turmeric
• citrus zest
• cumin
• chili powder
• smoked paprika
• cayenne powder
• Italian seasoning
• black pepper
• fennel
• oregano
• curry powder
• coriander
• cinnamon
• turmeric
• citrus zest
½ CUP DRY BASE (PICK 1)
• ground oats
• cornmeal
• bread crumbs
• panko
• almond meal
• ground oats
• cornmeal
• bread crumbs
• panko
• almond meal
Instructions
1. Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add the onion, garlic, and salt and cook until the onion is translucent, 2-3 minutes. Add vegetables and cook until soft, 5-10 minutes.
2. Transfer the cooked vegetables to a food processor*. Add all remaining ingredients except the reserved bean liquid and frying oil. Pulse 5-10 times to combine. Don’t overdo it; you don’t want a paste!
3. Press the mixture between your fingers. If you can form a patty with it, you’re good to go. If it’s too crumbly, add the reserved bean liquid, 1 tablespoon at a time, until it sticks together. If the mixture is too wet, add more of the dry base ingredient, 1 tablespoon at a time, until you reach the right consistency. Taste the mixture and add salt to your taste.
4. Form the mixture into 8 patties (about ⅓ cup of the mixture each) and place on a baking sheet lined with parchment paper. Refrigerate the patties uncovered for 30 minutes. (Don’t skip this step! Resting will help the patties stay together.)
5. When ready to cook, heat 1 tablespoon of oil in a large skillet over medium-high heat until shimmering. Cook 3-4 patties at a time until brown on one side, then flip and brown the other side. It should take about 3-4 minutes per side. Heat 1 tablespoon of oil in the pan before cooking each batch of burgers.
6. Serve immediately or cool and then wrap each burger in foil, place them in a freezer bag, and freeze for later. Reheat in a dry pan on the stove, in the oven or in the microwave. (For more freezable meals click here).
Notes
*You can also do this in a large bowl with a potato masher. Just make sure your veggies are cooked so they are soft enough to mash! Use a potato masher or large mixing spoon to mix and mash the ingredients together.
1. Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add the onion, garlic, and salt and cook until the onion is translucent, 2-3 minutes. Add vegetables and cook until soft, 5-10 minutes.
2. Transfer the cooked vegetables to a food processor*. Add all remaining ingredients except the reserved bean liquid and frying oil. Pulse 5-10 times to combine. Don’t overdo it; you don’t want a paste!
3. Press the mixture between your fingers. If you can form a patty with it, you’re good to go. If it’s too crumbly, add the reserved bean liquid, 1 tablespoon at a time, until it sticks together. If the mixture is too wet, add more of the dry base ingredient, 1 tablespoon at a time, until you reach the right consistency. Taste the mixture and add salt to your taste.
4. Form the mixture into 8 patties (about ⅓ cup of the mixture each) and place on a baking sheet lined with parchment paper. Refrigerate the patties uncovered for 30 minutes. (Don’t skip this step! Resting will help the patties stay together.)
5. When ready to cook, heat 1 tablespoon of oil in a large skillet over medium-high heat until shimmering. Cook 3-4 patties at a time until brown on one side, then flip and brown the other side. It should take about 3-4 minutes per side. Heat 1 tablespoon of oil in the pan before cooking each batch of burgers.
6. Serve immediately or cool and then wrap each burger in foil, place them in a freezer bag, and freeze for later. Reheat in a dry pan on the stove, in the oven or in the microwave. (For more freezable meals click here).
Notes
*You can also do this in a large bowl with a potato masher. Just make sure your veggies are cooked so they are soft enough to mash! Use a potato masher or large mixing spoon to mix and mash the ingredients together.
Ingredients
Base
• 1 can (15 ounces) beans, drained and rinsed (about 1½ cups)
• 1 cup cooked short-grain brown rice (see note)
Vegetables/Nuts
• 1 ½ cups chopped raw vegetables (example: ½ cup each of onions, carrots, and mushrooms, or any desired combination)
• ¼ cup chopped nuts (examples: walnuts, almonds, and/or pine nuts) (optional; see note)
• 1 ½ cups chopped raw vegetables (example: ½ cup each of onions, carrots, and mushrooms, or any desired combination)
• ¼ cup chopped nuts (examples: walnuts, almonds, and/or pine nuts) (optional; see note)
Binder
• 1 cup quick-cooking rolled oats, or bread crumbs
• 1 cup quick-cooking rolled oats, or bread crumbs
Seasonings
• 2 cloves garlic, crushed, or ½ teaspoon garlic powder
• 1–2 tablespoons of your preferred spices and seasonings, to taste
• ½ teaspoon sea salt
• 2 cloves garlic, crushed, or ½ teaspoon garlic powder
• 1–2 tablespoons of your preferred spices and seasonings, to taste
• ½ teaspoon sea salt
Moistener
• 2–3 tablespoons unsweetened, unflavored plant milk or vegetable broth, as needed
• 2–3 tablespoons unsweetened, unflavored plant milk or vegetable broth, as needed
Crisp Coating
• ¼ cup cornmeal or chickpea flour (more as needed)
• ¼ cup cornmeal or chickpea flour (more as needed)
Instructions
1. Lightly pulse the beans in a food processor, leaving some chunks for texture, or partially mash them with a potato masher. Place the beans into a large bowl, along with the rice.
2. Finely chop the raw vegetables. I use my food processor, first cutting the vegetables into 1-inch pieces and then pulsing until finely chopped. Add the vegetables and nuts to the bowl with the beans and rice.
3. Add the binder and seasonings to the bowl, and knead to make the mixture workable for forming burgers. Add the moistener, 1 tablespoon at a time, if the burgers don’t hold together well. Chill for an hour or more, if time allows.
4. Form the mixture into palm-size patties about ⅜-inch thick.
5. Place the cornmeal or chickpea flour coating on a plate. Gently coat both sides of each burger, one at a time. Roll the edges against a flat surface to make a round shape with flat sides, and pat the coating onto the sides as well. This adds a nice crispy surface and helps the burgers keep their shape.
6. Cook the burgers in a nonstick pan over medium heat for 5 minutes, then turn and cook the other side for 4 to 5 minutes more. You can also bake the burgers on a baking sheet at 350°F for about 20 minutes.
7. Serve on buns or alone with your favorite condiments. Expect a savory, soft texture and a thin, crisp crust.
Plant burgers don’t need to be limited to “burger” form, either. You can to create “meatballs” from any of these variations, serving them over pasta or rice with a sauce, or you can break them into bite-sized croquettes. Extremely versatile, these veggie burgers can be cooked up on the spot, or baked in batches to keep in the fridge or freezer for grabbing on the go.
Use this template to make All-American Veggie Burgers, Mexican Veggie Burgers, Indian Veggie Burgers (pictured), and Smoky Black Bean Tempeh Burgers.
From The Plant-Based Journey
Notes:
Rice: Short-grain brown rice has a stickiness that holds the burgers together; substituting long-grain rice or another grain may result in a burger that falls apart more easily. For a more savory flavor, cook the rice in vegetable broth instead of water.
Nuts: While the nuts add texture and flavor, you can eliminate them to reduce fat content.
Textured Vegetable Protein Burgers
Ingredients
• 1 cup TVP® (Textured Vegetable Protein)
• 3/4 cup Water (boiling hot)
• 1/4 cup Ketchup
• 1/2 tsp Oregano, Mediterranean ground
• 1/4 cup Carrots grated
• 1 Tbsp Parsley Flakes dried
• 1/2 tsp Marjoram ground
• 1/4 cup Celery finely chopped
• 1/2 cup Vital Wheat Gluten
• 1 tsp Sea Salt
• 1/2 tsp Garlic Powder
• 2 Tbsp Green Onion finely chopped
• 1 Tbsp Vegetable Oil
Instructions
1. In a medium sized mixing bowl combine the boiling water with the TVP®, ketchup, sea salt and herbs. Let stand for 10 minutes, then mix in the grated carrot, chopped celery, chopped green onion and parsley flakes. Mix in the oil and vital wheat gluten flour to make a firm mixture.
Scoop out a packed 1/2 cup of the mixture and shape into a patty. Repeat until you have 4 formed patties. Place patties on a greased baking sheet at bake at 350°F for 30 minutes, flipping burger after 15 minutes. Serve with traditional topping or fresh sautéed mushrooms to make "mushroom burgers".
*Use tomato sauce instead of ketchup for a lower sugar option.
1. In a medium sized mixing bowl combine the boiling water with the TVP®, ketchup, sea salt and herbs. Let stand for 10 minutes, then mix in the grated carrot, chopped celery, chopped green onion and parsley flakes. Mix in the oil and vital wheat gluten flour to make a firm mixture.
Scoop out a packed 1/2 cup of the mixture and shape into a patty. Repeat until you have 4 formed patties. Place patties on a greased baking sheet at bake at 350°F for 30 minutes, flipping burger after 15 minutes. Serve with traditional topping or fresh sautéed mushrooms to make "mushroom burgers".
*Use tomato sauce instead of ketchup for a lower sugar option.