Last year a friend of ours did Meatless January which inspired us to start exploring some fun veggie alternatives to meat (thanks Sara!). My husband found a recipe for veggie burgers which we have continued to adapt over the past year…they are a truly mind blowing alternative to a traditional burger. We find these are most delicious when served on toasted whole wheat English muffins with sauteed mushrooms and cheese. Enjoy our bulgur pilaf as a side dish for a nutritionally packed vegetarian-delight dinner!
- 2 cups kidney beans.
- 1 egg, beaten
- 1/4 cup bread crumbs (plus a little extra)
- 1 large carrot, finely chopped
- 1/3 cup toasted almonds, finely chopped (toasting is optional but recommended)
- 1/2 yellow onion, finely chopped
- 2 TBS Worcestershire sauce
- 1 tsp freshly ground black pepper
- 1 TBS olive oil
- 1/2 onion, coarsely chopped (optional – for sauteed onion and mushroom topping)
- 1/2 qt mushrooms, sliced (optional -for sauteed onion and mushroom topping)
Mash kidney beans in a bowl using a potato masher or fork. As you can, I find that a fork actually works a little better for mashing beans. We recommend hydrating your own beans instead of buying them in a can. It does take a little more planning, but is cost effective and easy to do.
Add your beaten egg, finely chopped carrots, onion, almonds, bread crumbs, pepper and Worcestershire sauce to the mashed beans. Now it’s time to get your hands in there and mix it up. Knead the combination together until evenly mixed and everything is sticking together into a big ball. Divide the big ball into 4 or 5 smaller balls and massage them into a well shaped, snowball like ball they same way you would with ground beef if you were making regular hamburgers. Press each ball into a patty and move to a plate.
Heat one tablespoon of olive oil in a skillet (we used a larger electric skillet so we could them all at once) to medium to medium high heat (but not so hot that your oil smokes). While the pan is heating, sprinkle some extra bread crumbs on the burgers. When your skillet is up to temperature, add your burgers with the bread crumb side down. Sprinkle some extra bread crumbs on the face up side of the burger. Cover and cook for about 7 minutes per side.
While your burgers are cooking, melt some butter (or olive oil for a healthier version) in a pan over medium heat and saute your coarsely chopped onion and sliced mushrooms until tender.
Server burgers on toasted whole wheat English muffins with mushroom and onion topping…..maybe a little mayo too!