Best Veggie Burger

By Suzanne Anderson April 17, 2023 36 mins read 108 Views

It's the best veggie burger that I have ever eaten and it tastes so much better than the store-bought ones! A delicious and hearty burger made with a mixture of vegetables, black beans and whole grains. Budget friendly, too!

The vegan burgers are easy to grill, pan-fry or air-fry. Check out my Chickpea Burgers or Sweet Potato Black Bean Burgers if you're a fan of bean and veggie-based burgers.

The Best Veggie Burger will make you forget about boring vegan burgers! Made from hearty black beans and brown rice with vegetables, each bite is deliciously satisfying. These plant-based burgers are so delicious that even meat eaters love them!

In order to claim the title "best veggie burger", patties must:

Make it easy to prepare without using too many ingredients (or any).
Enjoy a variety of meaty and savory flavors.
Hold them together as they cook in a skillet or air fryer.

The best veggie burgers are those that meet all the criteria!

Kebabs are a great addition to your backyard barbecue. They can be served with baked beans, watermelon feta salad, and tempeh ribs.

If you want a beef-like burger, then I would recommend an Impossible or Beyond Burger. This recipe doesn't pretend to be meat. Instead, we celebrate how delicious beans and veggies can be in a burger.

Ingredients required (with substitutes)

Ground Flax- When mixed with water, flaxseed ground becomes the consistency of real eggs. They help to keep the patties together by binding the meaty mixture. Use chia seeds if you don't already have flax ground at home. Or, replace the flax egg with another substitute like Bob's Red Mill Egg Replacement or Just Egg.
Water
Black Beans- The burgers have a meaty texture because of the mashed black beans! You can use canned black beans or substitute another bean such as chickpeas, kidney beans, or pintos.
Cashews- Grounded cashews add a nice texture to the burgers, along with a delicious nutty taste. Almonds are a good substitute. Use sunflower seeds or pepitas instead of nuts (no need for chopping).
Brown rice or white Rice Use cooked rice that is a day old if you can. It will make the recipe much simpler. You can use cooked quinoa in place of brown or white rice.
Parsely
Carrots- Shredded and mixed with the burgers. These vegetables add color and nutrients to the burgers, but they can be substituted with any other fresh or precooked vegetable.
Green Onions -- They are a great addition to any dish, but can be left out if you prefer. You can also substitute another onion.
Breadcrumbs Oats can be used as a substitute for breadcrumbs if you do not have any at home. Use only 1/3 cup of oats to avoid a gummy taste. Use gluten-free breadcrumbs or oats for gluten-free.
Smoked-paprika -- I like black bean burgers that have a subtle, smoky taste. This is where the chili powder and smoked paprika come in. You can add more spices to the mix or look at the variations section for some ideas.
Chili powder
salt

How to make a veggie burger

The recipe card below contains the full recipe, including all measurements.

Stir the ground flax with the water in a large bowl. While the mixture thickens, set aside.

Mash the beans in a large dish until they are mostly a paste. Some beans can be left whole to give the burgers more texture.

Cashews can be ground into powder using a food processor. Pour the cashews, flax eggs, and remaining ingredients into the bean bowl. Mix everything together.

Use clean hands to shape the mixture into a patty. Repeat this process until you've made 12 patties.

Pan fried veggie burgers

Heat oil in a large pan over medium heat. Once the oil is hot, add your patties to the pan and cook until golden brown and crispy.

The excess oil can be drained by transferring them onto a plate lined with paper towels. Serve the burgers by assembling them on buns and adding your favorite toppings.

Grilling Instructions

The assembled patties should be placed in the refrigerator for 30 minutes to harden. The burgers will not fall apart when placed on the grill grates. Grill the vegan burgers until they are crispy on both side on a medium high, oiled grill.

Baking instructions

Place the patties onto a baking sheet lined with parchment paper, and bake at 350oF for 20 minutes. Flip the burgers, and bake another 15 minutes.

Air fryer instructions

In the basket of the air fryer, place 2 burger patties (cooking the burgers in batches prevents them from becoming mushy). The black bean burgers should be air fried at 400oF, for 10 minutes. Flip and continue to cook for 5-10 minutes.

Top ideas for veggie burgers

The toppings are the best part of these hearty burgers! Mix and match any of these sauces/toppings that you like.

Easy Burger Sauce (recipe included) This is a simple mix of mayo and ketchup with pickle relish. You won't regret mixing it quickly in a small bowl!
Lettuce or spinach, arugula, and/or sprouts
Tomato slices
Ketchup
Vegan mayo
Mustard
Barbecue sauce
Grilled onions
Pickled red onions or red onion
Vegan cheese slices and easy vegan cheese sauce
Ranch dressing
Avocado
Chipotle sauce
Pickles

Serving suggestions

You can choose from a wide variety of side dishes, but the most popular are Oven-Roasted Potato Wedges or Easy Air Fryer fries, Vegan Potato Salads, Vegan Caesar Salads, and Classic Vegan Coleslaw.

Variations

Nut-free You can substitute sunflower seeds or pepitas for cashews or omit the nuts altogether.
Gluten-free – Substitute almond flour or gluten-free certified rolled Oats (only a 1/3 cup) in place of regular breadcrumbs.
Add or substitute seasonings- Use paprika, chili powder, garlic powder or onion powder in place of or in addition to the cayenne and roasted paprika.
Try different vegetables This vegan burger can be made with both fresh and precooked vegetables. Try celery, broccoli, kale or red onion diced. For cooked vegetables, you can try mushrooms, shallots or onions sauteed with garlic and shallots.

Store and prepare ahead

It is best to prepare plant-based burgers in advance. Mix up the mixture, form the patties and then store them covered and chilled for 1 to 2 day. Uncooked burgers should not be frozen.

Store the burgers once they are cooked in an airtight container for 3 to 4 day in the refrigerator. Also, they freeze well! Remember to thaw the frozen items in the refrigerator before reheating.

You can either heat the burgers in a skillet or in the microwave.

Want to try more meaty recipes that use plants?

Best Vegan Meatballs
The Best Vegan Meatloaf
Chickpea meatballs
Vegan Sloppy Joes
Vegan Fried Chicken

Best Veggie Burger

Main course Course

American Cuisine

Prep time 10 15 minutes

Cook Time 10 minutes

Cooking time for rice 40

Total time 25 Minutes

Servings Burgers

Calories 18 Kcal

Nora Taylor Author

Ingredients

Veggie burger patties

1/4 cup ground flax
1/2 cup water
3 cup cooked beans (two 15-oz cans of black beans, rinsed and drained)
1 cup cashews or almonds, sunflower seeds
1 1/2 cup brown rice or white rice
1/2 cup chopped parsely
1 1/2 cups shredded carrots
1/3 cup chopped green onions
1 cup bread crumbs or gluten free
2 tablespoons smoked paprika
1 tablespoon chili powder
1 1/2 teaspoons more salt to taste

Easy burger sauce

1/2 cup vegan mayo
4 tablespoons ketchup
2 teaspoons sweet pickle relish
2 teaspoons granulated sugar
2 teaspoons white vinegar
few shakes black pepper

Serving

Burger buns of your choice
lettuce, arugula
tomato slices
red onions slices
mayo, mustard, ketchup, pickles
cheese slices I like Violife cheddar

US Customary Metric

Instructions

Combine the flax meal and water in a small bowl. Stir it up and put aside. Here is your flax-egg mixture.
Add the black beans to a large, clean bowl. Use a potato masher or fork to mash the beans until they are mostly a paste. About 1/4 of the beans should be left whole.
Put the cashews into a food processor and pulse them until they become breadcrumbs, NOT powder. You can leave a few larger chunks. You can also chop them up with a large blade. Add the chopped onions to the bean bowl.
Add the flax/water mixture to the bowl containing the beans/nuts and all other ingredients. Mix well with a wooden spoon.
Shape into 3/4-inch thick burger patties using about half a cup.

Cooking on the stovetop is my preferred method

Add 2-3 tablespoons oil to the stove on medium heat. Add four patties at once and cook for about 4 minutes until golden and crispy.
Flip the burgers carefully and continue to cook for another 3-4 minutes. Transfer the burgers to a plate lined with paper towels.

To bake

Pre-heat the oven to 350°F and line one or more baking sheets with parchment paper. Place the patties onto the baking sheet(s) and cook for 20 minutes. Flip and bake for another 15 minutes. Remove from the oven.

Grilling on the grill

Refrigerate the patties at least 30 min before grilling. The BBQ should be heated to medium-high. Brush the patties with olive oil and cook them for approximately 4 minutes each side.

Serve with all toppings

Make the optional burger dipping sauce: Combine all ingredients in a small bowl. Refrigerate up to one week.
Serve with any of your favorite burger toppings! Choose the classics: burger sauce, vegan mayo or ketchup with mustard, pickle, lettuce, tomato, and onion. You can also get creative and use barbecue sauce, Sriracha Vegan Mayo, avocado, arugula etc. Enjoy!

Notes

Have a nut allergy? Sunflower or pepita seeds can be substituted for the cashews. Almonds are also ok if they're available. You can also omit all nuts/seeds.
Are you gluten-free? You can substitute gluten-free breadcrumbs with almond flour, gluten-free certified rolled Oats or gluten-free certified rolled oats.
You can substitute cooked quinoa, white rice or oats for brown rice.
You can use any other type of bean such as pinto, kidney or chickpea beans.
You can use ground chia seeds in place of flax. You can also use another egg substitute like Bob's Red Mill, JUST Egg or Bob's Red Mill.
If you do not want to make that many, feel free cut the recipe in two. They do, however, freeze well.
How long leftover cooked burgers can be stored in the fridge for 3-4 days. You can also freeze cooked hamburgers. I wrap them up individually and then put them in a freezer-friendly container.
Prepare ahead: If desired, you can prepare the burger mix a few days before cooking. I do not recommend freezing uncooked hamburgers.

Nutrition

Calories: 218kcal

This recipe was originally posted in September 2018. It has been updated to include better writing and more options. The recipe remains unchanged.

By: Nora
Title: Best Veggie Burger
Sourced From: www.noracooks.com/the-best-black-bean-veggie-burger/
Published Date: Mon, 17 Apr 2023 17:54:00 +0000

Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. Today more than ever, more and more people are turning to diets which focus on clean, unprocessed foods and plant-based ingredients. From paleo, keto and plant-based diets to intermittent fasting and weight loss; we’re here to bring you reliable strategies for feeling - and looking - your absolute best.

We firmly believe that everyone deserves to live healthier, happier lives. We invite you to join us in our mission of embracing healthier living through education, inspiration and empowerment - because at Paleovsketo.com, we understand that it is no longer enough to know WHAT we should be eating; we must all learn HOW too!

Whether you’re just getting started with a new diet or lifestyle change or if you’ve been following a nutritional plan for years; our website aims to provide guidance and act as an inclusive community forum that welcomes everyone from all walks of life. Share your stories, passions, recipes and advice with us; together let us revolutionize the way people think about healthy eating by promoting delicious and nutritious practices backed by science.

All contributions are welcome - so pick up that spatula and email us at [email protected]! You are a part of the universe - so act like it with confidence, grace and integrity while learning to embrace the power of plants through careful mindful eating today! Join the ranks now of thousands of inspired individuals who aim to make their lives easier while optimizing nutrition intake- you won't regret it!

Frequently Asked Questions

Are children able to eat a plant-based diet with no restrictions?

Adults are becoming more interested in plant-based diets due to the numerous health benefits. Parents might wonder if their children can eat a plant-based food diet. If the diet is planned well and meets all their nutritional requirements, then children can eat a plant-based diet.

Plant-based diets can provide all the necessary nutrients children need to grow and develop. However, children need to be able to get sufficient iron, calcium (vitamin D), vitamin B12, and protein. It is important to have adequate protein for growth and development. Tofu, beans, lentils, nuts, and tofu are all good sources of plant-based proteins. Fortified cereals and leafy plants contain iron. Calcium is crucial for healthy bones and can be obtained from fortified plant milk, calcium-set tofu, and leafy greens. Vitamin D is crucial for bone health. This vitamin can be obtained by sunlight exposure and fortified dairy milk. Vitamin B12 is an essential vitamin for healthy nerves. It can be found only in animal products. A B12 supplement may be necessary for children who are on a plant-based food diet.

Also, it is important that children who eat a plant-based diet get enough calories to meet their energy requirements. It is important for parents to provide a variety whole foods such as fruits, vegetables (including whole grains), legumes, nuts, seeds, and legumes. To meet their energy requirements, children may need to eat less or eat more often.

To ensure that your child's diet is healthy, it is a good idea to consult with a registered dietitian. They can guide you in meal planning, supplementation and appropriate portion sizes.

Children can follow a plant-based diet that meets all their nutritional requirements. With the right planning and guidance of a registered nutritionist or healthcare professional, parents can provide a healthy and nutritious diet that is plant-based for their children.

Is it possible to make the switch to a plant based diet?

Changing to a plant-based diet may feel intimidating, but it doesn't have to be. You can make small adjustments to your diet to make it easier to transition to a plant-based lifestyle. Every person is different so it is important to adapt the transition to suit your lifestyle. To make it easier, you can arrange meals around whole foods instead of processed items. This will allow for adequate intake of both macronutrients and essential vitamins and mineral. It is also beneficial to focus on creating healthy, delicious meals that meet your dietary needs.

Building a support system full of friends, family members, or certified health professionals can help individuals stay on track with their goals for transitioning to a plant-based lifestyle. The best part is that you can try out new recipes along the way. Many delicious vegan recipes are available to ensure that you don't feel deprived or bored while making this lifestyle change. Change slowly while still paying attention to daily nutrients is key to a successful plant-based diet.

What are some alternatives to meat protein?

Protein is an essential part of a healthy diet. You can find it in both animal and plant-based foods. The most common plant-based sources of protein include legumes and nuts, seeds, grains, tofu and tempeh, beans and lentils, seitan, wheat gluten, and hemp seeds. Due to the high levels of antioxidants found in many fruits, vegetables, and other plants, eating more can provide anti-inflammatory benefits. Oat and almond milk, two dairy substitutes that are fortified, provide a plant-based alternative to cow’s milk. Alternatives such as pumpkin seeds or nutritional yeast can give dishes a richer, cheesier flavor than animal-based ones. They also provide more micronutrients. For extra nutrition, there are many vegan protein powders available that can be added to smoothies and shakes.

Are plant-based diets more expensive than other diets?

Plant-based diets are not always more expensive than other types of diets. Eating a balanced plant-based diet without spending much money depending on the type and quantity of foods you eat is possible. Grains, beans, eggs and nuts can all be very affordable and offer a great source of protein at a lower cost. Proper meal planning can help you cut down on food costs. Besides individual ingredients, there are now many ready-to-eat plant-based meals that can further reduce your grocery expense.

Supplements are necessary when you eat a plant based diet.

A well-balanced, plant-based diet can provide all of the nutrients necessary for good health. However, it is best to supplement certain micronutrients in order to compensate for any deficiencies. Vitamin B12 is essential for cognitive and nervous system health and is generally only found in animal sources - supplemental forms of this vitamin may benefit those with vegan or vegetarian diets. Iron and zinc are important minerals for healthy metabolism and red blood cell production, tissue development, and repair. The normal functions of the body, including controlling inflammation and maintaining proper brain function, are also affected by omega 3 fatty acids. Most plant-based food sources do not contain omega-3s due to their biochemical properties: supplementation may help ensure a delicate balance of this vital nutrient. Calcium is essential for strong bones. However, it can be found in small amounts through foods like broccoli and kale. If you are struggling to meet your daily calcium needs from food, you might consider supplementation. It is best to consult your doctor before you introduce any new supplements.

Statistics

In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

How To

How do you navigate social situations when eating a plant-based diet

Transitioning to a plant-based diet inevitably requires navigating social situations, such as eating out with friends and family. Be proactive before going out for dinner to ensure that you don't compromise your dietary preferences while still enjoying tasty meals. Confirm the restaurant options beforehand - some places are more vegan-friendly than others - opting for cuisines like Indian and Japanese can give vegetarians multiple alternatives.

Talk to your friends and family about vegan options. This will help you avoid ordering errors at the restaurant, as well as avoiding awkward explanations or misinterpretations about your dietary restrictions. Have faith in the chef by trusting their judgment when crafting vegan dishes; chat with them if necessary so that they can better understand how to accommodate your needs best.

When attending events or parties where not everyone is familiar with vegan diets, be sure to fill up beforehand on nutritious snacks or drinks available without animal products - any contribution goes a long way! As your non-vegan relatives settle into incorporating vegan recipes over time, recognize even the smallest gestures made regarding a plant-based diet: after all, adjusting kitchen habits is an ongoing process.

Navigating social situations while sticking to a vegan diet may seem challenging initially. Eventually, it becomes second nature; every effort put in results in gradual improvements, so start small and have faith in yourself!