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Create Your Own Burger Adventure

 

I am pretty sure there is nothing easier than pulling dinner out of the freezer, popping it in the oven, and having freshness come out. For this reason, I am all over the easy peezy patty shaped food. I love the vegetable veggie burgers, the falafel and even this Indian spiced patty-liciousness.

Often veggie burgers are rammed to the high heavens with faux foods. My thinking was that if you can disguise any old food inside a well seasoned patty, why not hide some amazing foods instead of soy waste. My other motivators were to reduce the grain load, try something other than chickpea and squeeze in some cabbage because I had it in my fridge. Oh, and I wanted to use shiitake mushrooms because:

1) They are delicious
2) I am currently Obsessed (with a capital 'O')
3) I had a big bag full and wasn't in the mood for mushroom sushi

The down low on shiitakes goes a little like this:

  • Nutrient powerhouses:  selenium,  iron,  protein, fiber, and vitamin C.
  • Cholesterol lowering: The cholesterol-reducing compound in shiitake mushrooms, and shiitake mushroom extract has been identified as eritadenine.
  • Reduce risk of blood clotting: The Department of Agricultural and Biological Chemistry at Nihon University in Japan has demonstrated that the levels of lenthionine found in shiitake mushrooms inhibited platelet aggregation.
  • High blood pressure prevention
  • Cancer prevention: Anti cancer benefits have been exhibited from the lentinan extracted from shiitake mushrooms. Studies in Kobe, Nagoya and Tokyo have shown various effects, from reducing and slowing growth, to regression and even increasing activity to combat the spread of a tumor.

Now because my recipes are made up on the fly, they usually work as great choose your own adventures, depending on what you have in your fridge and pantry. Go for it and let me know what combo you come up with.

Choose Your Own Adventure Burger

by Meghan Telpner

Prep Time: 20 minutes

Cook Time: 30 minutes

Ingredients (serves 12)

  • 2 cups, black beans cooked (one can or once cup dried, soaked and cooked)
  • 1 cup shitake mushroom, sliced
  • 1 cup broccoli, coarsely chopped
  • 1 small onion, coarsely chopped
  • 1 cup cabbage, coarsely chopped
  • 1 stalk celery, coarsely chopped
  • 2 large cloves garlic, chopped
  • 1/2 cup chickpea flour
  • 1/2 cup pumpkin seeds, ground
  • 1 egg OR 1 Tbs flax seed, ground + 1/4 water: stir together as egg replacer
  • 1 Tbs curry powder
  • 1 Tbs basil, dry
  • 2 Tbs olive oil
  • 1 tsp sea salt
  • Options:
  • Beans: use beans of choice: kidney, adzuki, chickpea, butterbean…
  • Leafy vegetable: instead of cabbage try kale, collards, spinach…
  • Flour: try quinoa, brown rice, buckwheat, millet, coconut…
  • Seed/Nut: instead of pumpkin seeds try ground almonds, walnuts, flax, pecan, sesame or mix

Instructions

Preheat oven to 350.

In a food processor, process together the beans, mushrooms and broccoli until well mixed, but not completely mashed together. Tranfer to large mixing bowl.

In a food process, process together cabbage, onion, celery and garlic until well mixed, transfer to mixing bowl.

Add curry powder, sea salt, chickpea flour, basil and pumpkin seeds, oil and mix thoroughly.

Add in egg or egg replacer and again mix. If you feel the mixture is too moist, you may wish to add a little more flour.

Form into patties on parchment lined cookie sheet.

Bake for 20 mins, flip patties over and bake for another ten minutes until patty is dry on the outside and holds together.

I am also curious- what is your easy go-to meal?

11 Responses to “Create Your Own Burger Adventure”

  1. Homemade soup is so easy to make. Once the veggies are chopped up, you just let it do it's thing on the stove until you're ready to eat. I especially like it because I can throw in anything-- like my veggies that have seen better days.
  2. Andrea said…
    I second the homemade soup, especially red lentil and split pea soups - I always have some on hand and it's just so quick!
  3. Metta said…
    I have an easy bean burger that is just garbanzo's, left-over rice, cilantro, cumin, lime juice, salt & pepper. If I make more grain than I'm going to eat in a week (like rice, millet, quinoa) I just freeze the remaining bits in 1/2 -1 cup portions. They defrost well, just need a tad bit more water when reheating. I also like meals that make large quantites and freeze nicely. That way if I'm feeling particularly lazy, I can just defrost and still have a nourshing meal.
  4. Lindsay said…
    I have a few easy go-to meals: - tortillas with some beans and veg - miso soup (made from miso paste) with veggie dumplings or soba noodles - smoothies - frozen quinoa burgers These shitake burgers look divine - thanks!
  5. Cherie said…
    Hey Meghan....can't wait to try the burger(s)! I've been trying to find a recipe my family would be willing to eat! My quick meal would have to be a grilled chicken salad. First I throw some olive oil & KerryGold Butter in a skillet with some onions and cook a couple minutes. I then take leftover chicken (usually make extra for this reason) diced up & add to the pan with some homemade organic seasoning til heated through. Then throw that on whatever fresh greens I have. My kids & I love it & eat it once or twice a week! Still working on the hubby!
  6. Ricki said…
    The burgers look great! I know you don't "do 'fu," but scrambled tofu is a great go-to meal for me. And a real favorite is this chickpea pancake with avocado (you can just mash up an avocado for an even quicker meal)--chickpea flour=protein, avocado=good fats and veggies in the pancake=well, veggies! ;)
  7. Sara said…
    Wow I have been looking hard for a great veggie burger recipe since my husband and I have been trying to get meat out of our diet (its hard after living off of meat your whole life). We've both fallen in love with Sunshine Veggie Burgers, but it would be nice to make it ourselves. I will be trying this one out for sure.
  8. Jes said…
    Mmm these burgers look & sound perfect! I've been meaning to make a batch soon, I'm definitely going to play with the recipe. :)
  9. [...] Mushroom Burger Adventure [...]
  10. gina said…
    hi meghan, i am def trying this. i will be using a can of beans (adzuki). do i drain them 1st or just plop the whole can, liquid & all in the recipe? thanks, gina :)

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