Mar 102013
 

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I’ve finally discovered the secrets to making great tasting great veggie or bean burgers when they used to fall apart, turning into mush.

The first secret is some flour – any kind will do; add it a tablespoon at a time until the mixture is firmer but only just stays together.  (This does take some practice because if you add too much, it is firm before you cook it. but after it’s cooked it is too dry.)

Second, add some mila.  It acts as an egg replacer but is a whole, raw food instead of that powdered stuff you buy at the store. (More on mila below.)

Third, put avocado on top. Everything is better with avocado.

Savory Veggie Burger with Vegan Cheese

Savory Veggie Burger with Vegan Cheese

These burgers were actually a round two recipe for me – I used the leftovers from the Quinoa and Black Bean Stew and, using fresh beets from KyV Farm, I re-created the veggie burgers I had recently eaten at Manatee Cafe in St Augustine.  I don’t know what they put in those things but I could eat them every day. Maybe twice a day. Make that three times. They are GOOD.

These burgers are really flavorful with the Bragg Liquid Aminos (tastes like soy sauce), sweet raisins and fresh salsa in the mix.   Put them on a burger bun with some vegan cheese and avocado and I bet you won’t miss the beef!

For my mila lovers out there – this is a great use for it!  In this recipe it acts as an egg replacer and also happens to be a whole, raw food with 3000 mg of Omega 3′s.  This powerful little seed has TONS of benefits and has been all over the news in the past few weeks.  Mila  was recently featured on Good Morning America as a great aid for weight loss! (You can see my friends Greg and Rachel in the clip – SO proud of you guys!). How awesome to finally have a way to help lose weight that isn’t some fake powder shake, pill or pharmaceutical.  It is the seed used in Dr Bob Arnot’s new book the Aztec Diet and was also featured on Fox News. If you are wondering what the heck mila is – you can check it out here.

Veggie Burger

Veggie Burger

Savory Veggie Burger

Inspired by Manatee Cafe Veggie Burger

Serves 6
Vegan, Gluten Free
Printable Recipe
**Veggies from KyV Farm

Ingredients

2 beets**
2 cups finely chopped purple cabbage**
2 red onions with tops, chopped finely (or 1/2 cup chopped onion)**
1/4 cup cooked quinoa (or cooked rice or any grain)
1/3 cup cooked black beans (or beans of choice)
1/2 cup nutritional yeast
2 Tbsp flour of choice
1/4 cup raisins

Flavor punch!

1/2 cup salsa mixed with 2 Tbsp mila as binder (Mila is optional but I suggest trying an additional Tbsp flour without it; however, this has not been tested.)
1/4 cup Bragg Liquid Aminos (or tamari or soy sauce)
2 tsp garlic powder
2 tsp onion powder

Optional toppings

2 avocados
3 red onion slices, chopped
Vegan cheese slices

Directions

**This is a great place to use left over quinoa and black bean stew in place of the precooked grains and beans.   Another option is to use canned beans and quickly cook the quinoa.  Feel free to also precook the beets, cabbage and onion in step one the day before.

1. Preheat oven to 350F. Cut tops off beets and reserve for another use; wrap beets in foil and bake for 1 hour or until soft enough to be easily pierced by a fork; unwrap and cool enough to handle; peel and chop finely. Meanwhile heat a medium pot sprayed with nonstick cooking spray; add cabbage and onion and cook until softened, about five ingredients.

2. Mix the beets through the raisins, stir in flavor punch! Preheat broiler to high; spray a sheet pan with non-stick spray form veggie burgers into six patties; broil about 3 to 5 minutes but watch closely as broilers vary. Flip when firm enough to flip; broil an additional 3 to 5 minutes or until firm. Top each burger with a slice of cheese, and/or 1/3 avocado and a sprinkling of red onion.

Nutrition Facts (Without optional toppings.)
6 Servings
Amount Per Serving 

Calories 119.3
Total Fat 1.3 g
Saturated Fat 0.1 g
P
olyunsaturated Fat 0.6 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
S
odium 124.2 mg
Potassium 323.7 mg
Total Carbohydrate 21.6 g
Dietary Fiber 4.1 g
Sugars 7.9 g
P
rotein 6.8 g

Vitamin A 3.6 %
Vitamin B-12 44.4 %
V
itamin B-6 51.5 %
Vitamin C 25.5 %
Vitamin D 0.0 %
Vitamin E 1.6 %
Calcium 3.3 %
C
opper 7.2 %
Folate 15.2 %
Iron 8.3 %
Magnesium 8.4 %
Manganese 17.9 %
Niacin 36.7 %
Pantothenic Acid 68.6 %
Phosphorus 10.8 %
R
iboflavin 42.4 %
Selenium 1.3 %
Thiamin 42.6 %
Zinc 2.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

  7 Responses to “Three Tips on How to make a Great Vegan Veggie Burger (and a Savory Veggie Burger Recipe)!”

  1. Looks delicious, Dawn! I just bought a bag of avocados and looking for creative ways to use them. I hope I can time my eating for when they are ripe. Sometimes it is so hard to judge. :(

    • It is hard to judge – I just check to see if they have a little give in them. If they are hard as rocks I know they are not ripe yet.

  2. This sounds fantastic!!!! Definitely gonna try it this week:)

    • They are super easy to put together – it’s all the pre-cooking that takes the longest. So if you are short on time just pre-cook as much as possible!

  3. Made these last night and they were fantastic! One common veggie burger complaint is dryness, but these were nice and moist and so flavorful! The pre-cooking does take a while, so I was wondering about freezing these. Do you know how they do frozen and thawed? If they hold up well, I see a marathon bulk veggie burger session in my future!

  4. I made another batch of these delicious veggie burgers weekend before last and put them in the freezer. Thawed one out the other day. They are just as delicious! If someone else had served it to me, I never would have guessed that it had been frozen. One more reason to love these veggie burgers! Thanks, Dawn, for a fantastic recipe that can be made in bulk and stored.

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