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Vegetable Bean Burger

 

This simple vegetable bean burger recipe turned out to be one of the most popular recipes in my first book, UnDiet. They are all at once easy to make, seriously fibre-rich, and deliciously flavourful. Many of the frozen veggie burgers you can buy in stores are full of hexane-extracted soy fillers,ย  gluten, synthetic flavours and other nonsense - not to mention seitan burgers. Unlike the store boughtย variety these vegetableย bean burgers are a veggie burger that actually uses vegetables.

What has made this recipe such a reader favourite is how diverse it can be enjoyed. For example:

  • Put it in a bun and enjoy it like a regular burger.
  • Bake it in a long shape and wrap it up in a collard with your other favourite toppings.
  • Give your salad a couple of these as a protein-powered topper.
  • Enjoy on the go with a little spread of your favourite dip.
  • Make them into small, round balls and serve as an appetizer.

These also freeze amazingly well, so I'd recommend making a double batch while you're at it, and either freezing raw to cook fresh when you want them, or bake up the whole lot and freeze what you don't eat. These will thaw and crisp up nicely in the toaster for a quick dinner addition.

Vegetable Bean Burger

Prep time: 

Cook time: 

Total time: 

Yield: 12

Ingredients
  • 1 15oz can organic chickpeas, fava beans or white beans (about 2 cups cooked)
  • 2 Tbsp lemon juice
  • 1 Tbsp curry powder
  • 1 tsp sea salt
  • 2 Tbsp olive oil
  • 1 organic egg or 1 serving chia paste
  • 1 cup zucchini, grated
  • 1 cup carrot or sweet potato, grated
  • ½ cup kale, finely chopped
  • ½ cup chickpea flour
  • ½ tsp baking powder

Make It Like So
  1. Preheat oven to 400F .
  2. Place beans, lemon juice, curry powder, sea salt, and olive oil in food processor with the S-blade and mix until smooth. Transfer to a bowl.
  3. Stir in egg or chia paste, mix well and then add the vegetables.
  4. Mix in flour and baking powder. If the batter still feels too wet, add more flour 1 Tbsp at a time.
  5. Using about ⅓ cup of the mixture, form round slightly flattened patties and place on parchment lined baking sheet.
  6. Bake for 25-30 minutes, until lightly browned. Using a spatula, flip them over and bake for another 5-10 minutes.
  7. All to cool for 5 minutes and then serve.

2 Responses to “Vegetable Bean Burger”

  1. Pat Merkel said… May 27, 2018
    Why do you people think that us vegetarians would eat an egg yolk, EVER!! What would be the point of not eating meat, dairy, etc., if we would take in all that cholesterol in an egg yolk? I am very disappointed in your burger recipe - with the egg yolk, you would incorporate at least 4 times the cholesterol that would be in the meat burger. Yes, I know that I could use the chia alternative - and I do - but please desist from using egg yolks and calling the recipe vegetarian!!
    • Hi Pat! Cholesterol is not the devil that it is made out to be by some sources. Dietary cholesterol actually contributes very little to our overall cholesterol levels. With respect to eggs, there is a lot of emerging evidence about how the whole egg is beneficial. Just a few examples here: https://academic.oup.com/ajcn/article/103/3/895/4569580 http://heart.bmj.com/content/early/2018/04/17/heartjnl-2017-312651 https://academic.oup.com/ajcn/advance-article-abstract/doi/10.1093/ajcn/nqy048/4992612?redirectedFrom=fulltext For vegans, a chia or flax egg will absolutely work instead in this recipe as an alternative.

Before you post your comment, please note that I am unable to offer nutritional advice or recommendations via my blog.

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