Burgers are one of those foods that are often (incorrectly) assumed to be a privilege solely for the meat-eaters among us.
When I say to people that I actually LOVE burgers, (which I do), the statement is usually met with a sort-of condescending bewilderment:
“But you’re vegetarian…”
Well…yes. I know.
I’ve been veggie for over half my life and in those 14 years I’ve come to the firm conclusion that a good burger does not, in actual fact, have to contain any meat. At all.
All a burger really is, is a mix of your favourite things all smudged up into a patty of deliciousness.
These super-healthy-beany-veggie vegan burgers (Long name, I realise…sorry!) are full of vitamins from the veg and protein from the beans. The quinoa makes them wonderfully filling, allowing for that proper sense of post-burger satisfaction. Hold the grease, and the guilt.
Any sceptical non-veggies reading this should know that this is a tried and tested recipe even amongst the most avid of carnivores. My boyfriend Tom loves his meat, and has even been told to cut back on his protein intake by the doctor.
Anyway, he loved them- so my guess is that you will too.
Super Healthy-Beany-Veggie (Vegan) Burgers
Makes 5 Large or 8 Small Patties. Any uncooked burgers can be kept refrigerated for up to 4 days.
- 1 Clove Garlic
- 1 Small Onion
- 1 Celery Stick
- 1-2 Medium Carrots
- 200g Green Lentils
- 200g Black Beans
- 50g Quinoa
- 75g Milled Flaxseed, Chia Seeds or Oats
- 1 Teaspoon Coconut Oil
- 2 Tablespoons Sesame Seeds
- 1 Tablespoon Turmeric
- Salt, Pepper & Chilli, to season
- 2 Bell Peppers
- Mixed Salad Leaves
Start by chopping up all the vegetables that you actually want to mix into the burger pattie. I chose celery and carrot, however you can pretty much pick anything you like, or whatever you have lying about in the fridge.
Saute the veg in coconut oil on a medium heat, adding a little bit of water to soften. Season as much as you like with salt, pepper and chilli flakes, and adding in the turmeric as well.
When the veg are nice and soft, pour in the lentils and the black beans so that they cook along with the veg.
When the veg and bean mix is cooked, pop it all into a big mixing bowl and let it cool.
Cook the quinoa, before adding this to the mixing bowl, along with your oats/milled flax/milled chia seeds.
Stir everything in the mixing bowl until it is well combined, adding more oat/flax/chia if too wet, and a drop of water if too dry.
Use your hands to mush everything together and shape the mixture into patties.
Pour the sesame seeds onto a plate, and roll each burger patty in the seeds to coat their outside.
You can then pop them onto a plate and leave to chill in the fridge for at least 20 mins.
When the mixture has chilled, you can fry up the burgers in a pan. I used coconut oil, but it would work fine with any oil of your choice, really.
If you wanted to pop them in the oven at 200 degrees celsius and bake then instead for around 15-20 mins that would work too.
Otherwise, simply let the patties fry for a good 10 mins, flipping regularly so that they don’t get burned but have a nice crispy outside.
I roasted some bell peppers in the oven to serve with mine, simply adding a tiny bit of chilli oil and oregano. I also made a mixed salad with spinach, kale, rocket and cherry tomatoes.
Realistically, of course, you can serve with whatever toppings you like…cheese, avocado, beef tomato, portobello mushroom. The world is your oyster. Or your burger.
What’s your favourite burger topping? I’d love to hear in the comments!