Whether you're vegan, vegetarian, or eat meat multiple times a day, incorporating beans and grains in your life is not only healthy but a cost savings too! Add to that a recipe that can be made ahead and stored in the freezer, well then you have a win-win-win. That's exactly what this recipe is!
It's hard to find a good tasting AND healthy veggie burger. Usually the store bought versions are either dry and somewhat tasteless or flavorful but loaded with fats/oils. Making your own at home allows you to tailor it to your tastes, limit things like oils & salt, and save money.
Let's talk about textures. This is what often times turns people off to veggie burgers. You have to find the ones with the texture you prefer. Some people prefer a dryer texture while others prefer a more moist texture. This burger has a firmer exterior and a moist interior.
I adore the flavor combination. I don't really taste any one specific thing, I find that it all melds together to give a very satisfying, delicious burger. I make a triple batch each time I make these and store them in the freezer. This way they are ready for a quick thaw and then bake whenever I want a fulfilling and delicious meal that is basically already prepared. If you do make more than one batch, only make 1 at a time. Otherwise, you'll end up with a gluey mess because it will get overmixed. I'll add another warning in the recipe because this is very important.
These are a little fussy the first time you make them. But they are sooooo worth it. Once you get the hang of incorporating all of the ingredients and ensuring you don't overmix (or it becomes a ball of paste as I may know from experience.....) they are super simple to whip up.
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| oil-free, healthy, yet delicious! |
very lightly adapted from the How Not To Die Cookbook
1 cup old-fashioned rolled oats
1/2 cup walnut pieces
1 1/4 inch piece fresh turmeric (or ¼ teaspoon ground) grated, optional
1/2 cup red onion chopped
1/3 cup mushrooms chopped
1 1/2 cup cooked or 1 15-ounce black beans, rinsed and drained
3 tablespoons bbq sauce
1 tablespoon ground flaxseeds
1 tablespoon nutritional yeast flakes (my favorite brand is here)
1/2 tablespoon dried parsley
2 teaspoons white miso paste, delicious but optional (substitute with a pinch of salt)
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/4 teaspoon dried basil
1/8 teaspoon celery seeds
1/8 teaspoon dry mustard
1/8 teaspoon dried thyme
Preheat the oven to 375ºF.
In a food processor, pulse the oats, walnuts, and turmeric until the walnuts are finely ground.
Add the onion, mushrooms, beans, tahini, and flaxseeds and pulse until well combined. Be very careful not to overmix - you don't want it to become a paste.
Stir the contents of the food processor with a spatula and then add the remaining ingredients and pulse to mix. Use a spatula to ensure the mixture is incorporating, then pulse a few more times.
Pinch some of the mixture between your thumb and index finger to test whether it holds together. If the mixture is too wet, add more oats. If the mixture is too dry, add a little water, 1 tablespoon at a time. **Try to mix with a spatula before deciding to add water to see if you can get it to hold together. If the mixture gets too wet it will turn very mushy.**
Transfer the mixture to a work surface and divide into four equal portions. Shape each into a patty about ½-inch thick and transfer to a plate. Refrigerate for 30 minutes.
Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake until hot and lightly browned, about 25 minutes turning once, about halfway through. Serve.
**Do not make more than 1 batch at a time. The ingredients will get overmixed and (likely) make very mushy and pasty patties. And no one wants mushy or pasty patties.....**