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.

 

 

 

Veggie Burger #5: Sweet potato, lentil, & sunflower burgers

After making four different veggie burgers and reading a lot of recipes, I decided that I had learned enough to attempt my own veggie burger recipe. I identified four components that make a successful veggie burger.

The Five Habits of Highly Successful Veggie Burgers

  1.  Structural integrity.  It has to hold together when cooked.  Otherwise you are making hash, not burgers.
  2. Not too sticky, not too smooth:  If the burger mix is super sticky it is hard to work with, and the burgers stick to both your fingers and the pan. And they need a little texture when you bite into them.
  3. Moistness:  A good burger must be juicy.   It can’t be dry or too dense.  This is a common problem with store bought veggie burgers.
  4. Flavor:  the most successful burgers are filled with flavor, with savory deliciousness brightened by lighter notes.
  5. It has to have a crispy outer crust when cooked, with a soft interior.

 

 

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An example of a Highly Successful Veggie Burger

Then I put it all together:

For structural integrity, I relied mainly on mashed sweet potato.  That stuff really holds together, and it has a good rich flavor.

To control stickiness, I used dried whole wheat bread crumbs, because I happened to have some on hand.They worked great. Just adjust the amount as needed.

For depth of flavor I went with ground sunflower seeds, mushrooms, and pureed lentils (they also help hold things together).

For moistness, flavor, and texture, I added a lot of minced vegetables and some red wine vinegar.  The fresh herbs, jalapeno, and greens worked especially well.

For the crispy crust, I pan fried them in olive oil on medium high heat in my trusty cast iron skillet.

We served them in pita pockets, with lettuce and tomato.  They were good with ketchup, but even better with a little plain yogurt.

 

Veggie Burger Verdict:  These got rave reviews for taste, and the patties were sturdy yet moist.  The best veggie burger so far, and a pita was perfect as the bread to go with it.

One big problem:  these were a lot of work to make, because they had so many components, and almost all the components had to be cooked before assembly.  I’ll be looking to see if I can simplify it.  But they’re definitely worth making, especially if you have some leftover cooked lentils or mashed potato in your refrigerator.

Want to make your own?  Here’s the recipe.

 

Sweet potato, lentil, and sunflower burgers

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Delicious and substantial, one of these in a pita pocket makes a meal. The seeds and bean give a dense richness, the vegetables give lots of flavor.  They are sturdy enough to stand up to cooking on an outdoor grill.  There is quite a bit of chopping and prep, but these are worth the trouble, and you can multi-task a lot of it.  Make a big batch and freeze the extra. If you have leftover lentil soup or mashed potatoes, consider using up your leftovers to make these.

Makes about 12 hefty burgers.

  • 1 cup sunflower seeds
  • 1/2 cup red lentils
  • 1 bay leaf
  • 1 1/2 cup mushrooms, minced
  • 1/2 cup celery, minced
  • 2 cloves garlic, minced
  • 1 cup onion, minced
  • 1 jalapeno pepper, minced
  • 2 tablespoons olive oil for saute
  • 1 medium sweet potato, steamed and mashed, about 1 1/2 cups (white mashed potatoes would also work)
  • 2 tsp salt
  • fresh ground pepper
  • 2 tablespoons vinegar, apple cider or red wine
  • 1 tablespoon fresh sage or 1 tsp dried
  • 1/2 cup fresh greens, chopped.  I used cilantro, italian parsley, and green onion.
  • 1 cup dry whole wheat bread crumbs.  I used Panko – they worked great.

Simmer the lentils in about in 2 cups of water with the bay leaf, until the lentils are soft and the water is evaporated.  Once it is cool, puree in a food processor or blender.

While the lentils are cooking, get the mushrooms, celery, garlic, onion, and jalapeno evenly minced.  If you use a food processor, do not over chop – the vegetables should have a little texture.  Saute in olive oil until soft, with a little salt and pepper, about 3 minutes.  Set aside.  (If you don’t want the heat, leave out the jalapeno.)

Peel and steam one medium sized sweet potato.  When it is soft, mash it with 2 tablespoons of apple cider vinegar.

Grind the sunflower seeds in a blender or food processor until fine.

In a big bowl mash together all of the various components, along with the breadcrumbs.  If it is very sticky, add some extra breadcrumbs.  Taste and add salt, pepper, and vinegar if needed.  Shape into substantial patties.  You can cook them right away, or refrigerate them for later.  They also freeze well.  To freeze, wrap individual patties in plastic wrap.

When you are ready to cook them, heat a tablespoon of olive oil in a heavy skillet and fry over medium heat.  Flip when browned.

Serve with lettuce and tomato in pita bread, with yogurt or your favorite burger condiments.