Oh She Glows Perfect Veggie Burger


Oh She Glows Perfect Veggie Burger
A flavourful *vegan* burger that doesn't fall apart? I saw it with my own eyes when we made these burgers at a cooking class that I recently taught. Instead of using egg as a binder, this recipe uses the thickening properties of flax or chia to bind the ingredients together. Originally adapted from a Whitewater Cooks recipe, these burgers are chock full of goodies, like black beans, carrot and sunflower seeds. These burgers also freeze well.
Recipe type: Main, Vegetarian, Vegan
Makes: 8 patties
  • 3 Tbsp (45 mL) ground flax or chia seeds
  • ⅓ cup (85 mL) warm water
  • 1 can (398 mL or 14 fl oz) black beans, drained and rinsed
  • 1 Tbsp (15 mL) extra-virgin olive oil
  • ¾ cup (185 mL) finely chopped red onion or yellow onion
  • 2 large garlic cloves, minced
  • 1 cup (250 mL) grated carrots
  • ⅓ cup (85 mL) finely chopped fresh parsley or cilantro
  • ½ cup (125 mL) sunflower seeds or pumpkin seeds, toasted
  • 1-2 Tbsp (15-30 mL) tamari or soy sauce, to taste
  • 1 tsp (5 mL) chili powder
  • 1 tsp (5 mL) dried oregano
  • 1 tsp (5 mL) ground cumin
  • ½ cup (125 mL) rolled oats, processed into a coarse meal (slightly smaller than rice)
  • ½ cup (125 mL) bread crumbs
  • 1-2 Tbsp (30-60 mL) whole wheat flour, as needed
  • ½-¾ tsp (2-3 mL) fine sea salt, to taste
  • Freshly ground black pepper, to taste
  1. Preheat the oven to 350°F and line a large baking sheet with parchment paper.
  2. Whisk the ground flax (or chia seeds) and water in a small bowl and set aside for about 5 minutes so it can thicken.
  3. Add the drained black beans into a large mixing bowl. Mash the beans with a potato masher until ⅔ of the mixture is a bean "paste" while leaving about ⅓ of the beans mostly intact.
  4. In a medium skillet, add the oil and increase the heat to medium. Stir in the onion, garlic, and a pinch of salt. Sauté for 3 to 5 minutes, until the onion softens. Transfer the onion mixture into the bowl with the mashed beans.
  5. Stir in the flax or chia egg, grated carrots, parsley (or cilantro), sunflower seeds (or pumpkin seeds), tamari (or soy sauce), chili powder, oregano, and cumin until thoroughly combined.
  6. Now, stir in the coarsely chopped oats, bread crumbs, and flour until the mixture comes together. It should be easy to shape the dough into patties. Stir in the salt and pepper, to taste.
  7. Shape the dough into 8 patties (roughly ⅓ cup of dough per patty). Pack the dough together tightly as this will help it stick together. Place onto the baking sheet.
  8. Bake patties for 15 minutes, gently flip, and bake for another 15 to 20 minutes until patties are firm and golden. Alternatively, you can fry them in a skillet on medium-high heat with a little bit of oil.
  9. Cool the patties on a cooling rack for 5 to 10 minutes before serving. This helps them firm up a bit.
  10. Serve in a bun or lettuce wrap with your desired toppings.
Leftover burgers will keep in an airtight container in the fridge for 2 to 3 days, or you can freeze cooled patties for up to 1 month. Simply wrap each patty in aluminum foil, then place all of the wrapped burgers into a zip freezer bag.



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Posted on

May 18, 2016

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