4 Ingredient Veggie Burgers
Sometimes, most the time, many of us want to find a recipe that doesn’t have a daunting list of ingredients, especially for veggie burgers. I’m working on making more of those.
The food I cook at home is very simple. It’s usually salads, vegetables, pasta or grains, legumes, olive oil, salt and pepper, and fresh herbs. That’s all it takes to taste great. Veggie burgers are incredible because a few ingredients can make a huge batch, roll them into meatballs or burgers, and you can freeze them for later. This is a really easy way to make satiating food on a budget, for a single person or a family.
You can make a veggie burger almost out of anything but you need binders. Binders are starchy foods that will hold the ingredients together and give the food substance so that you can shape and form it without it breaking up. The binders I use most often for veggie burgers are potatoes (namely sweet potatoes), teff (an ethiopian grain) and beans (black and red taste really good in burgers), and oats. I use them because they are heavy, go far with quantity, and taste meaty. If you are making a veggie burger and the batter is too wet, add some flour, bread crumbs, more beans (mashed), flours or bread crumbs. Most importantly, the ingredients for the veggie burgers should be cold before you roll them into burgers or meatballs or else they will be over sticky in your hands. Always roll them in flour on both sides before frying.
4 Ingredient Veggie Burgers
Yields: 8-10 burgers
- 2-3 medium sized sweet potatoes (you will want the bean to sweet potato amount to be equal, and because sweet potatoes come in so many different sizes you may need to mash it and then measure it by the cup to each cup beans)
- 2 cans red or black beans
- 1 cup cooked short grain brown rice
- salt and pepper
- 1 cup flour or bread crumbs
- optional- 1 cup carmelized onions or mushrooms
Cook the sweet potatoes, let cool completely, then peel the skins off and mash with a masher, a fork, or your hands. Do NOT put in the food processor. It will be very easy pull the skin off after they are cooked.
Cook the brown rice or have it ready.
Take the beans and throw them in the food processor. You don't want them to be whipped, but a thick mash with pieces, like refried beans.
Mix all the ingredients together and then store in the fridge until the contents are cold. Put the flour on a large plate and use it to help you form the veggie burgers. Cover each side with more flour then throw in a skillet with oil. They will brown after a few minutes on each side.
When you cut the burger, do not cut it with the bread but cut the bread and veggie burger separately and then place together. When it's warm it will squish out the sides. Enjoy!
- Preparation time: 15 minutes
- Cook time: 40 minutes
- Total time: 1 hour or less
Chipotle Mayo-Cream Sauce
Yields: 3-4 cups sauce
- 1 cup olive, safflower, canola, or grapeseed oil
- 1 tbsp apple cider or white wine vinegar
- 1/2 cup unsweetened nut milk
- salt to taste
- Chipotle Cream
- 1/2 cup soaked raw cashews (overnight or at least an hour)
- 2-4 chipotle peppers (whole in adobo sauce is good)
- 1/4- 1/2 cup unsweetened nut milk if needed
Soak the cashews in 1 cup water. Rinse them when they are done and expanded. Make the mayo by adding the oil and vinegar to the blender (high powered one), and then slowly add the milk while it's blending. If you can't add it slowly to your blender then just put it all in at once. It should come out mayonnaise consistency. Next, add the soaked cashews and chipotle peppers. Start small with the peppers so you can control the spice level. If the mixture is too thick then slowly add a little bit (1/8th of a cup) of unsweetened nut milk at a time until you get desired consistency.
- Preparation time: 10 minutes
- Total time: 10 minutes
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