Veggie Burger Tips
Since my daughter started eating a vegetarian diet, I've been buying her packaged veggie burgers. She was content with those, but before long, I started thinking about trying to make them from scratch.
Buying is certainly more convenient and it's handy to have some ready-to-use in the freezer. But I wondered - would homemade burgers be more nutritious or less expensive than store-bought burgers? I decided to do some investigating.
First, I took a look at the labels of the burgers I was buying. Checking out the ingredient list, I found items like wheat gluten, an protein additive, and preservatives like potassium sorbate. Not bad, but I could add gluten to homemade patties if I wanted, and wouldn't need any preservatives. Plus, it's nice to decide for myself how much salt to use in a recipe.
Next came the issue of price. The brand we usually buy has four veggie burgers to a box at a price of $3.99, or about $.99 each. I did a quick cost check of the ingredients in my basic recipe (see below), and what a difference: $1.88 for four, or about $.47 each!
Price Check
Ingredient
| Price For Recipe Amount
|
|---|---|
Canola oil
| $.08
|
Onion
| $.03
|
Garlic
| $.02
|
wheat or whole grain bread
| $.38
|
black beans
| $1.00
|
egg
| $.33
|
dried oregano
| $.02
|
salt and pepper
| $.02
|
TOTAL
| $1.88
|
My only other concern was how much work it would actually be to make them, and if it would be worth the effort. Within minutes I had the ingredients prepped and ready to combine. And mixing and shaping the patties by hand was fun, too. All in all, definitely worth the investment!
Recipe For Black Bean Veggie Burgers
You can make veggie burgers with any kind of bean - cannellni, kidney, or chick peas. I chose black beans to try first, because I thought their hearty texture would hold up well. After looking at some basic recipes, I pulled together a simple one of my own.
Cook Time
Ingredients
- 1 tbsp canola oil
- 1 tbsp onion, chopped
- 1 tsp garlic, minced
- 2 pieces wheat or whole grain bread, torn into crumbs or ground in a blender or processor
- 1 can (about 15 oz) black beans, rinsed and drained
- 1 tbsp canola oil
- 1 egg (or 2 egg whites), lightly beaten
- 1 tsp dried oregano
- salt and pepper (to taste)
- 2 tbsp canola oil, for cooking patties
Instructions
- Heat up 1 tbsp oil in a small pan and saute the onion for about 3-4 minutes, until it becomes tender and translucent. Add in the garlic and cook another 30 seconds. Cool slightly, then drain of access oil and add into the bowl with the bread crumbs.
- Put the beans and oil into a food processor and pulse until they combine into a paste (scrape down the side of the bowl as needed). Add the paste into the bowl, along with the egg and seasonings. Mix them together with your hands, then form into four patties.
- Heat the 2 tbsp oil in a pan to medium. Cook each patty for about 3 minutes until the bottom is browned and sides start to turn. Turn them gently and cook another 2-3 minutes until done.
- Serve on a whole-wheat burger bun with avocado slices and tomatoes.
Suggestions:
1/2 tsp of cumin and chili powder to spice this up.
2 tsp of fresh lime juice to add brightness (use only 1 tsp of the canola oil to make the paste).
Salsa and mayo as extra toppings.
Other Great Ideas From Amazon
Healthy Side Dish To Try
Baked Sweet Potato Wedges
2 potatoes
Canola oil
Salt, pepper
Preheat the oven to 360 degrees.
Wash the potatoes, then cut in half lengthwise. Cut each half into wedges. Place the wedges peel-side down in a single layer on a cookie sheet. Drizzle canola oil over the top of each. Sprinkle with salt and pepper.
Put into the oven and bake for about 30 minutes. When they are soft and are starting to brown, take them out. Let them cool on sheet for a few minutes, then serve.
