What makes a perfect veggie burger? Or better yet, what makes any perfect burger? While I wish I could tell you there is only one secret ingredient to the perfectly satisfying burger, there are several things that go into that perfect burger. Things like the taste, texture, smell, the ease of preparation, the nutrition, and of course, it needs to hold its shape so you can grill it or bake it without it falling apart. As summer is getting closer, we will all want to spend our time outside, enjoying our distanced gatherings and a few burgers along the way. To save you the trouble of testing many recipes, I’ve created the perfect recipe for you. This is the best veggie burger recipe you will ever need, and it is jam-packed with nutrients and vitamins your body needs.
Veggie Burger Recipe for Vegans
- Food Processor
- Large Bowl
- Parchment Paper
- 2 tbsp Olive Oil Olive oil is an excellent source of monosaturated oleic acid which acts as an anti-inflammatory shield and is believed to affect genes linked to cancer. It is also packed with antioxidants and a very healthy fat choice.
- 2 tbsp Garlic minced Garlic is low in calories and high in vitamin C, vitamin B6, and manganese. It boosts the immune system, reduces blood pressure, and improves the levels of cholesterol.
- 1 pc Red Onion chopped Onions have just 44 calories and are very high in nutrients and vitamins, including vitamins B6 and B9, and excellent potassium source. Onions are packed with antioxidants and cancer-fighting compounds.
- 1 tsp Salt
- 1 cup Carrots chopped Carrots are known as a great source of beta-carotene, which your body quickly converts to vitamin A. Carrots are also packed with biotin and vitamin B, as well as vitamin K.
- 1 cup Cauliflower chopped Cauliflower is very low in calories and very high in nutrients. It contains fiber, vitamin C and K, and several other nutrients, including folate, pantothenic acid, and potassium. It is a natural anti-inflammatory and rich in antioxidants means your body is protected against several chronic diseases.
- 3/4 cup Chickpeas Chickpeas are not the lowest calorie ingredient you can find, but they are also the healthiest. They are jam-packed with nutrients such as fiber, protein, folate, and manganese. The best thing about chickpeas is that they can keep you full for hours. They will also keep your sugar levels under control.
- 3/4 cup Cannellini Beans White beans are king in nutritional value. They are full of good, healthy stuff, and if you’re not eating them daily, you should definitely start. White beans contain a whole range of nutrients such as protein, fiber, copper, folate, iron, phosphorus, magnesium, and zink, to name a few.
- 1 cup Cooked Rice
- 1/2 cup Old Fashion Oats blended If we need to name the healthiest grain in the world, it would be oats. Oats are often referred to as porridge and are jam-packed with nutrients such as manganese, phosphorus, magnesium, copper, iron, vitamin B1.
- 1/4 cup Chia Seeds ground
- 1/4 tbsp Flax Seeds ground
- 2 tbsp Parsley
- 2 tsp Chicken Seasoning salt-free
- 1/2 tsp Salt
- 1/2 tsp Black Pepper
- Start by heating the olive oil in the pan. Reduce the heat to medium and add garlic, onion, add salt, and stir.
- Let it soften a bit and once it starts getting that golden color, add carrots and cauliflower. Stir and cook for about 10-15 minutes or until they are soft.
- Remove from heat and transfer the veggies to the food processor, and blitz until you have an even mixture.
- In a large bowl, add chickpeas, beans, rice, oats, chia seeds, flax seeds, and spices.
- Time to get dirty. With your hands, mash the ingredients and make an even dough-like batter.
- Shape the patties and line them on the parchment paper.
- Bake at 350 for 10 minutes and then turn them and continue baking for another 10 minutes.
- These are also great options for meal prep for vegans.
What Goes Well With These Patties
You can serve these as you would a regular burger on burger buns (you can even make them yourself) and with typical toppings like lettuce, avocado slices, onion, tomato, cucumber slices, vegan mayo, ketchup, and/or grain mustard. You could use any sauce you like, such as sweet and sour or barbeque sauce, and add other toppings like arugula, radishes, pickles, or any other refreshing veggie you like. You can eat these solo, or you can opt for a side dish such as healthy baked potato slices or air-fried french fries, Caesar salad, or coleslaw.