These plant-based burgers are not meant to mimic a meat-based burger, but they do make a delicious and satisfying alternative between two slices of bread (or lettuce). Plant-based burgers can be made using a variety of ingredients. Below is a template that you can follow to create your own one-of-a-kind burger patty. I think the must-haves include onions, bell peppers, garlic, and mushrooms. But whatever you create, don’t forget the most important part – the seasonings! Your favorite spices can be added for the best flavor to fit your own taste buds.
Ingredients:
- 1/2 cup of bell peppers, onions, and mushrooms, lightly saut├®ed – This can be any combination that you choose up to about 1/2 cup of ingredients. I think these three make a great base of flavorings for any combination of burger mix you choose.
- 1 cup of cooked grains – It’s best that the cooked grains are dry and separate, not mushy.
- 1 1/2 cup of beans – Any bean of your choice or any mixture of beans up to 1 1/2 cups.
- 1/4 to 1 cup of additional vegetables, finely chopped – I suggest cooking the harder veggies such as root vegetables, but the remaining (such as leafy greens) can be added when raw.
- Choose 1 binding ingredient your binding ingredient to help hold the mixture together: 1 flax egg, 1 chia egg, or 1 tsp of psyllium husk powder (or 1 TBS psyllium husks)
- Additional flavorings: Salt, pepper, and any of your favorite spices. Don’t be afraid of adding flavor!
Directions/Notes:
- Lightly saut├® the bell peppers, onions, and mushrooms in water to avoid added oils.
- If using harder additional veggies such as carrots, or beets, it’s perfectly fine to cook those too.
- Puree or mash beans, leaving a bit chunky will be good for the texture.
- Remember to finely chop any raw vegetables that you intend to add to the mix.
- Adding grains will create a firmer texture, but the grains are not necessary. If you decide to omit grains, you may need to cook the burger a bit longer on lower heat. If your burger is not holding together without the grains, add more beans, or be sure to use psyllium husk/powder.
- If using a flax or chia egg, prepare this in a bowl. When the “egg” is ready add all the other ingredients and form it into a patty. If using psyllium husk/powder, add the psyllium along with all the other ingredients and mix well.
- You can cook the burger patties on a stovetop (a low heat setting is recommended). Or you can place it in the oven between 350 to 400 degrees Fahrenheit until the desired firmness is reached. (The goal is to dry out and firm up the burger patties while they are cooking.)
Create a G-BOMB meal by including these burger ingredients: Leafy greens, beans, onions, mushrooms, flaxseeds/chia seeds. For dessert, add a berry sorbet and you have covered all of the G-BOMB requirements.
Plant-Based Burger Template: Click here to download/print.
