Our Perfect Veggie Burger
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Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of veggies, bread crumbs, chopped oats, sunflower seeds, and spices to round them out.
Yield
8 burgers
Prep Time
30 Minutes
Cook time
30 Minutes
Total Time
1 Hour
Ingredients:
- 3 tablespoons ground flax
- 1/3 cup (80 mL) warm water
- 1 (14-ounce/398 mL) can black beans, drained and rinsed
- 1 tablespoon (15 mL) extra-virgin olive oil
- 3/4 cup finely chopped red onion or yellow onion
- 2 large garlic cloves, minced
- 1 cup grated carrots
- 1/3 cup finely chopped fresh parsley or cilantro
- 1/2 cup sunflower seeds, toasted
- 1 to 2 tablespoons (15 to 30 mL) tamari, to taste
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 1 teaspoon ground cumin
- 1/2 cup rolled oats, processed into a coarse meal*
- 1/2 cup spelt bread crumbs (or bread crumbs of choice)
- 1 to 2 tablespoons oat flour (or flour of choice), as needed
- 1/2 to 3/4 teaspoon fine sea salt, to taste
- Freshly ground black pepper, to taste
Directions:
- Preheat the oven to 350°F (180°C) and line a large baking sheet with parchment paper.
- Whisk the ground flax and water in a small bowl and set aside for about 5 minutes so it can thicken.
- Into a large mixing bowl, add the drained black beans. With a potato masher, mash the beans until 2/3 of the mixture is a bean "paste" while leaving about 1/3 of the beans mostly intact.
- In a medium skillet, add the oil and increase the heat to medium. Stir in the onion, garlic, and a pinch of salt. Sauté for 3 to 5 minutes, until the onion softens. Transfer the onion mixture into the bowl with the mashed beans.
- Stir in the flax egg, grated carrots, parsley (or cilantro), sunflower seeds, tamari, chili powder, oregano, and cumin until thoroughly combined.
- Now, stir in the coarsely chopped oats, bread crumbs, and oat flour until the mixture comes together. It should be easy to shape the dough into patties. Stir in the salt and pepper, to taste.
- Shape the dough into 8 patties (roughly 1/3 cup of dough per patty). Pack the dough together tightly as this will help it stick together. Place onto the baking sheet.
- Bake patties for 15 minutes, gently flip, and bake for another 15 to 20 minutes until patties are firm and golden.
- Cool the patties on a cooling rack for 5 to 10 minutes before serving. This helps them firm up a bit.
- Serve in a bun or lettuce wrap with your desired toppings. Leftover burgers will keep in an airtight container in the fridge for 2 to 3 days, or you can freeze cooled patties for up to 1 month. Simply wrap each patty in tinfoil and then place all of the wrapped burgers into a zip freezer bag.
- * To coarsely chop the oats, add 1/2 cup rolled oats into a food processor. Process the oats until a coarse meal forms (the chopped pieces will be a mixture of powder and chopped oats just smaller than rice). Be sure not to process too long or the oats will turn into flour.
- Make it gluten-free: Use certified gluten-free oats, gluten-free Tamari, and gluten-free breadcrumbs.