We eat meat, but for the past few years, I’ve been trying to eat less. I don’t think we in the West need to eat as much meat as we do although I’m not ready to cut out the occasional sausage & mash quite yet. But the Husband is very carnivorous and generally rolls his eyes when I present him with non-meat dinners, although he eats them all up. But this week, he suggested we ate vegetarian for the week, except the two chicken breasts I’d already defrosted. I was well up for it – and tried these burgers on the first night.
I’ve been on the search for the perfect veggie burger for about a year now. And this, I have to be honest, isn’t it. But it’s the best one I’ve found so far. So if you have a good veggie burger recipe, LET ME KNOW! I’m going to share this recipe…and advise you to maybe add a little more seasonings. Whatever you like. Red pepper flakes or herbs or maybe a Moroccan mix? They are maybe a little bland – but the Dude eats them like there’s no tomorrow, and I’m more than happy to get these ingredients in that little body!
Garden Burgers – from Joy Bauer’s Slim and Scrumptious (dreadful title, good book)
(Adapted by me to suit what I had in the cupboard)
1 tbsp canola oil
1 med onion, finely diced (I used my blender, my dicing skills are negligible)
2 cloves garlic, minced
1 medium carrot, peeled, grated
1 medium zucchini/courgette , grated
1 cup cooked brown lentils (I used green)
1 1/2 cups cooked brown rice
1 can chickpeas, whizzed in the blender.
1 tsp dried rosemary
1 tbsp Dijon mustard
1 tbsp reduced -sodium soy sauce
1/2 tsp kosher salt (if you really need it)
2 large egg whites, beaten
1 cup unseasoned wholewheat bread crumbs
1. Heat the canola oil in a large pan over a medium heat.
2. Add the onion and garlic and cook until translucent.
3. Add the carrot and zucchini and sauté for another 3 or 4 mins until they are tender. Let cool to room temperature.
4. In a large mixing bowl, combine the cooked lentils, cooked rice, cooked veg, chickpeas, rosemary, mustard, soy sauce and salt.
5. Fold in the egg whites and mix thoroughly.
6. Stir in the breadcrumbs in a few batches, stirring. You may need all of them or less. You’re looking for a meatloaf-like texture that holds together when compacted into a ball.
7. The fun bit…form the mixture into 8 patties.
8. Oil a frying pan or a grill pan and pre-heat over a medium heat.
9. Working in batches, cook the patties on one side until golden brown. Flip (carefully!!) and cook until the second side is browned.
As I said, maybe add some flavorings to suit. We ate these with some whole-wheat pita-bread and some green beans.
PS…these freeze really nicely. Wrap them in cling film and then in a plastic freezer bag. They were GOOD cold!