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Healthy veggie burgers! Super delicious vegan burgers with miso

Updated on November 10, 2013

Healthy veggie burgers with miso

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Healthy and super delicious vegan burgers

Gathering all the wholesome ingredients for your burgers!
Gathering all the wholesome ingredients for your burgers! | Source
Chop your cremini mushrooms. You can use any kind of mushroom you like for this recipe. They are all good for you!
Chop your cremini mushrooms. You can use any kind of mushroom you like for this recipe. They are all good for you! | Source
Mince your garlic for immediate aromatherapy!
Mince your garlic for immediate aromatherapy! | Source
Chop your onions.
Chop your onions. | Source
Chopping the celery. I always chop extra because I end up eating some of it.
Chopping the celery. I always chop extra because I end up eating some of it. | Source
This is the last of my dark miso. I also have a lighter color one. Did you know that current research has found that women who consume the most miso have the lowest incidence of breast cancer?  Hmm.
This is the last of my dark miso. I also have a lighter color one. Did you know that current research has found that women who consume the most miso have the lowest incidence of breast cancer? Hmm. | Source
Cooking your bulgar wheat as per the package directions-- minus the salt.
Cooking your bulgar wheat as per the package directions-- minus the salt. | Source
Adding the miso mixture to the chopped vegetables just before popping them into the oven.
Adding the miso mixture to the chopped vegetables just before popping them into the oven. | Source
Ready for roasting. Remember that once you turn the oven on you can put your roasting pan in the oven to heat up too. It speeds up the roasting process and uses less energy.
Ready for roasting. Remember that once you turn the oven on you can put your roasting pan in the oven to heat up too. It speeds up the roasting process and uses less energy. | Source
Cooking the lentils per the directions on the package minus any salt addition.
Cooking the lentils per the directions on the package minus any salt addition. | Source
Raw cashews in the food processor. You can do this in a blender too, but it will be more time consuming. This method works best.
Raw cashews in the food processor. You can do this in a blender too, but it will be more time consuming. This method works best. | Source
Ready to be added to the other ingredients.
Ready to be added to the other ingredients. | Source
Vegetables roasted and ready!
Vegetables roasted and ready! | Source
Mix all the cooked and processed ingredients together.
Mix all the cooked and processed ingredients together. | Source
I am using a large biscuit cutter to form the burgers.
I am using a large biscuit cutter to form the burgers. | Source
The burgers on the tray will be frozen and then vacuum sealed in bags for a future "fast food" dinner.
The burgers on the tray will be frozen and then vacuum sealed in bags for a future "fast food" dinner. | Source
Ready for the saute pan.
Ready for the saute pan. | Source
The burgers are basicly cooked. I am just looking to add a nice sear to the outside and heat them through.
The burgers are basicly cooked. I am just looking to add a nice sear to the outside and heat them through. | Source
Looking good! You are looking for that nice brown crispy crust.
Looking good! You are looking for that nice brown crispy crust. | Source
Ready for my close-up.
Ready for my close-up. | Source
I served these burgers on a 100% whole wheat english muffin, with an avocado and my roasted sweet potato fries with sun-dried tomato ketchup. Heaven!
I served these burgers on a 100% whole wheat english muffin, with an avocado and my roasted sweet potato fries with sun-dried tomato ketchup. Heaven! | Source

Healthy and super delicious vegan burgers

Prep time: 1 hour
Cook time: 8 min
Ready in: 1 hour 8 min
Yields: 14 burgers or 7 dinners!

Healthy and super delicious vegan burgers

  • 1 cup dried lentils, cooked per package but omiting the salt.
  • 1 cup raw unsalted cashew, finely ground up
  • 1 cup organic bulgar wheat, cooked omiting salt
  • 7 cloves raw garlic, minced
  • 5 large cremini mushrooms, diced
  • 1 cup raw onion, diced
  • 2 and 1/2 teaspoons miso paste, diluted in 2 tablespoons of water
  • 2 tablespoons garlic powder
  • 2 tablespoons onion powder
  • 1 tablespoon ground marjoram
  • 1and 1/2 teaspoons fresh ground pepper

Healthy and super delicious vegan burgers

  1. Start by cooking your bulgar wheat and lentils. They are going to need time to cook and cool off a bit. Cook as directed on the package but omit the salt.
  2. Turn the oven on to 400 degrees. Put the roasting pan in the oven at the same time. It will heat up with the oven and decrease your roasted time. The pan is already hot!
  3. Mince, dice and chop all the vegetables listed putting them in a large bowl. Mix your miso paste with 2 1/2 tablespoons of water and pour over your vegetables. Stir the vegetables well until completely coated in the miso paste. When the oven has come to temperature, add the vegetable/miso mixture and bake for 20 minutes until tender.
  4. Pour your raw cashews into the food processor and blend until it looks like sand. Set aside.
  5. When all the ingredients are cooked and somewhat cool add them all together along with the spices, and mix well. The mixture should hold together pretty well. If you have any concerns about that you can always add an egg or two, if you are not going for total vegan.
  6. Form you mixture into patties. I used a 3 1/2 inch biscuit cutter as seen in my photos. The biscuit cutter insures size uniformity and allows me to pack the burger tight. I made 14 burgers with the recipe. You may have more or less depending the burger size you choose.
  7. Heat a medium-sized saute pan to medium heat with one or two tablespoons of olive oil. Saute each side about 4-5 minutes until crisp and golden brown. Serve on a whole grain roll with my sun-dried tomato ketchup or your own ketchup or mustard. A side of my baked sweet potato fries goes nicely too!

Healthy and delicious vegan burgers with miso

I always get a lot of questions and sometimes even eye rolls when I tell people about my blog and certain recipes like this one for veggie burgers. Why make so many things from scratch when the grocery store has a bevy of these items in the frozen produce case? My answer is always the same-- the store-bought items have lots of extra sugar, fat, salt and unknown additives. Remember, you are what you eat!

It may seem like a lot of work to make your own vegetable burgers but keep in mind how many you are freezing and how many future meals this will make. But mostly, there's no substitute for the satisfaction of knowing I have prepared a tasty, and healthier meal for my family!

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    • MindbodyandFood4u profile imageAUTHOR

      MindbodyandFood4u 

      4 years ago from Ohio

      Thanks! The roasting adds a depth of flavor ,along with the miso that you just can't get from a premade veggie burger! Enjoy!

    • Carb Diva profile image

      Linda Lum 

      4 years ago from Washington State, USA

      MindBodyandFood4U-- these look absolutely amazing! I have read many veggie burger recipes, but yours is the first that I have seen that suggests roasting the vegetables. Also it seems that these will have a lot of texture--something that is missing in many other faux burgers. I will try this soon. Thanks for a great hub.

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