Veggie Burger #6: Easy Garbanzo Bean Burgers – Victory!!

I have cracked it!  My previous veggie burger was delicious, but too much work.  I wanted easygarbanzobeanburgersan easier version that featured inexpensive ingredients you are likely to have in your kitchen. These got rave reviews, and took about 30 minutes prep, plus an hour to chill. If you have a food processor to chop the veggies, they would be even faster.  I used the simplest methods I could – this is a good recipe for beginners.   They freeze very well, so make a big batch and stock your freezer for a quick meal.  These would also be fine on a grill, so are a good option for the sad vegetarian at the barbecue who would like something besides the inevitable potato salad.

I still want to try more burgers, especially trying out more mushroom and nut bases, but I am proud of this one.

Easy Garbanzo Bean Burgers

Makes 18 medium burgers.  30 minutes prep, 1 hour to chill, 10 minutes to cook.

  • 1 15 oz can of garbanzo beans, or 1 1/2 cups cooked beans and 1/2 cup water
  • 1 1/2 cups whole wheat breadcrumbs (or 3 pieces whole wheat bread, preferably the old dried out pieces)
  • 1 medium sweet potato, about 1 cup mashed ( white potatoes are also okay, but the sweet potato holds it together better and gives more flavor)
  • 2 cloves garlic
  • 1 medium onion
  • 1 medium carrot
  • 1/2 bell pepper (any color;  I like the red for the pretty red flecks it gives the burgers)
  • 4 Tablespoons canola or olive oil.
  • 1 teaspoon cayenne pepper
  • 1 teaspoon salt,
  • 1 teaspoon pepper
  • 1 Tablespoon soy sauce
  • 1 Tablespoon apple cider vinegar (you could substitute white vinegar)
  • 1/2 chopped cilantro or italian parsley.
  • optional:  1/2 cup sunflower seeds or chopped walnutes
  • optional:  1/2 cup frozen peas or corn

If you don’t have breadcrumbs , toast 3 slices of bread, then toss them into a blender or food processor.  Pulse until pretty fine, but not  as fine as flour.  Set aside.

Wash the sweet potato, nuke it in the microwave until soft, about 3 minutes.  Set aside, let cool.

Empty the can of garbanzo beans into the blender or food processor, including the liquid from the can.  Puree until soft.  Peel the sweet potato, toss it in, blend until mixed.

Grate the carrot, and finely chop the garlic, onion, bell pepper.  Heat 1 tablespoon of oil in a large frying pan, then add the vegetables, cayenne pepper, salt and pepper. Saute until the vegetables are soft, about 2 minutes.

Pour the bean and potato puree into the vegetables, and cook for about two minutes on medium heat, stirring.  Remove from heat.

In a large bowl, combine the bean mixture, 1 cup of breadcrumbs, chopped cilantro or parsley, soy sauce, vinegar.  Taste and adjust salt, pepper, and vinegar if needed.

Optional (but delicious!): Stir in 1/2 cup chopped nuts or sunflower seeds, 1/2 cup frozen peas or corn.

Cover mix and chill for 1 hour.

Put 1/2 cup of breadcrumbs in a shallow dish or plate.  Shape the mix into 18 patties, in a hamburgery shape. The mix  should be easy to work, but if is too sticky to shape easily, stir in extra breadcrumbs. If you are planning to freeze them, make the patties pretty flat – they’ll cook faster that way.  Dip both sides into the breadcrumbs, so they are nicely coated.

Heat up your frying pan again, and add about 2 Tablespoons of oil – enough to generously cover the surface of the pan.  Cook the patties over medium high heat about 2 minutes for each side, or until you have a beautiful golden brown crust.  Remove from heat onto a paper towel to absorb extra oil.

Eat right away.  I like them in a pita pocket with lettuce and tomato, and a little salsa verde.  If you have extra uncooked patties, wrap them individually and freeze.  They make a great quick meal.  If you are frying the frozen patties, do so at a slightly lower temperature and give them a longer cook time.

 

 

 

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