inspired by Whitewater Cooks
1 tbsp avocado oil
1 onion, diced
1 clove garlic, minced
2 Portobello mushrooms, diced
1 ¾ cups cooked black beans (1 12 oz can) or 340 grams of tempeh
¼ cup parsley or cilantro
½ cup almonds, roasted
1 cup sunflower seeds, roasted
1 tbsp cumin, toasted
1 tbsp nutritional yeast
1 tsp oregano
1 ½ tbsp chili powder
½ cup soy sauce
2 tbsp sesame oil
2 cups cooked quinoa
1 cup almond flour
1 ½ cups carrots (approximately 2 carrots), grated
½ cup beet, grated
2 cups oats
3 tbsp avocado oil
Barbecue season here we come. The perfect vegetarian option for burgers.
The last week the sun has come out, and with it, an intensity and heat that is reminiscent of those warm summer days we are all longing for. One of the things I love about the summer is the evenings, where the sun is setting and yet the earth radiates a warmth that doesn’t abate till dark. I love sitting on our balcony, listening to the breeze sweep towards the ocean, and watching the sky change colour as the sun dips below the horizon.
With patio weather comes patio food, and the opportunity to barbecue. I love a good burger, with a side of yam fries and a colourful salad. The past couple of years I’ve been making a conscious effort to decrease my beef consumption, which has presented a challenge when making burgers. I’ve never been overly fond of veggie burgers, and felt that the processed soy imitations were often a disappointment. But I was determined to find something that would satisfy my burger craving. I tried black bean burgers, Portobello burgers, lentil burgers, taking notes and honing in on the optimal flavours and texture.
This veggie burger recipe is a modification of the Whitewater Cooks Veggie Burger, and incorporates the flavours and ingredients that I enjoyed from other veggie burger renditions. These burgers are gluten-free (if you use certified gluten-free oats and soy sauce).
I love that these burgers are not trying to be something they are not. They are veggie burgers: packed full of fibre, flavour, protein, and vegetables. Paired with local greens, dill pickles, mayonnaise and ketchup, they are the essence of good patio food. I also enjoy them in the morning, alongside some sautéed greens, and roasted potatoes, or in a wrap with sprouts, lettuce, hummus and tomatoes.
These veggie burgers take some time to prepare, but they are so worth it. The recipe makes a batch of approximately 16 patties, a majority of which I freeze, to eat at a later date. I’ve stocked my freezer full, and am prepared for the arrival of the warm summer evenings!
Makes approximately 16 patties
- Sauté the onions, garlic and Portobello mushroom in avocado oil, in a large frying pan. Cook until the onions are translucent and the Portobello mushroom is well cooked.
- Place in a large mixing bowl, and allow it to cool.
- Toast the cumin, almonds and sunflower seeds in a frying pan until lightly brown and fragrant.
- Add the almonds, sunflower seeds and cumin to a food processor. Pulse them in the processor until the nuts, seeds and spice are finely ground. Add in the cilantro/parsley, soy sauce, oregano, chilli powder, eggs and sesame oil and puree. Optional: you can add in the carrots, beets and black beans or tempeh, if you want the patties to have a more smooth consistency.
- Empty all the contents in the food processor into the large mixing bowl.
- Add the cooked quinoa, black beans/tempeh, almond flour, oats, carrots and beets to the large mixing bowl.
- Mix well with a spatula. Using your hands, shape into well-formed patties.
- Heat the oil in a large pan and sauté the burgers, approximately 5-8 minutes on each side, until they are brown on both sides, OR grill the patties on the barbecue.
- We served our veggie burger on a whole-wheat burger bun with fresh local greens, alfalfa sprouts, a dill pickle, mayonnaise and homemade ketchup.
Further ideas and modifications
- You can substitute other mushrooms for the Portobello mushrooms.
- For more of a kick, you can add more chilli powder or a splash of hot sauce.
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