>> Monday, September 30, 2013
We've covered a lot of meals this month, haven't we? And as I mentioned in my freezer month cooking tips -- I love simple recipes that mix together using just my two hands. This veggie burger recipe is great because you don't need many tools to make it. And you can customize using any vegetables or grains you have on hand within reason.
Use black beans or kidney beans or even garbanzos. Sub in brown rice or quinoa for oats. Use sweet potatoes or parsnips instead of carrots or spice things up with jalapeno peppers. You get the idea, just stick to the basic ratios and adjust the moisture content as needed. The goal is for it to be moist, but not sticky when you form the mix into patties.
Here we go!
HAND-MIXED VEGGIE BURGERS
What you'll need . . .
- 2 cups black beans, drained + rinsed
- 3 large garlic cloves, minced
- 1 large bell pepper, diced
- 1 large onion, diced
- 1 large carrot, grated
- 3/4 to 1 cup rolled oats
- 1/2 to 3/4 cup whole wheat breadcrumbs
- 1/2 cup sunflower or other seeds/nuts
- 1/4 cup flax meal
- 1 tablespoon smoked paprika + chipotle seasoning
- 2 tablespoons soy sauce
- 2 teaspoon apple cider vinegar
- salt and pepper to taste
- Prepare all ingredients ahead of time (be sure to chop everything finely so it will blend well).
- Then put your beans in a large bowl and mash gently with your hands. Add in the oats and bread crumbs and toss.
- Add the rest of the ingredients and just keep mixing until it's all incorporated, adjusting with more/less dry versus wet ingredients. Check seasoning, too, to make any modifications.
// TO FREEZE + COOK:
Get a baking sheet and line with parchment or wax paper (I would have done this, but I was out!). Form dough into 12 to 16 patties, depending on the size of burgers you want. Then cover loosely with plastic wrap and freeze for about an hour, until firm. Then transfer patties into freezer bags. To prevent sticking, I put mind in smaller batches in smaller bags and then put four of these smaller bags in one larger freezer bag.
You may also cook some of these burgers right away if you wish -- just use a medium pan with some olive oil over medium-high heat and work to golden brown on each side. Serve with your favorite bread or bun.
To cook once frozen, let thaw completely and then cook using the instructions above.
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