Ingredients with Measurements:
- 1 can of black beans, drained and rinsed
- 1 cup of cooked quinoa
- 1/2 cup of breadcrumbs
- 1/2 cup of chopped mushrooms
- 1/2 cup of grated carrots
- 1/4 cup of chopped onion
- 2 cloves of garlic, minced
- 1 teaspoon of smoked paprika
- 1 teaspoon of cumin
- Salt and pepper to taste
- 2 ripe avocados
- 1 tablespoon of lime juice
- 1/4 teaspoon of salt
- 4 burger buns
- Lettuce, tomato, and onion for toppings
Special equipment needed:
- Food processor
- Large mixing bowl
- Grill or skillet
Step-by-step instructions:
1. In a food processor, pulse the black beans until they are roughly mashed.
2. In a large mixing bowl, combine the mashed black beans, cooked quinoa, breadcrumbs, mushrooms, carrots, onion, garlic, smoked paprika, cumin, salt, and pepper. Mix well.
3. Divide the mixture into four equal portions and shape them into patties.
4. Heat a grill or skillet over medium-high heat. Cook the veggie burgers for 4-5 minutes on each side, or until they are browned and crispy.
5. While the burgers are cooking, prepare the smashed avocado. In a small bowl, mash the avocados with a fork. Add lime juice and salt, and mix well.
6. Toast the burger buns.
7. Assemble the burgers by placing a veggie patty on the bottom bun, followed by a spoonful of smashed avocado, lettuce, tomato, and onion. Top with the other half of the bun.
Time:
Preparation time: 20 minutes
Cooking time: 10 minutes
5. Temperature:
Grill or skillet over medium-high heat.
Serving size:
This recipe makes four veggie burgers.
Nutritional information:
Per serving:
Calories: 418
Fat: 18g
Saturated Fat: 3g
Cholesterol: 0mg
Sodium: 608mg
Carbohydrates: 54g
Fiber: 16g
Sugar: 6g
Protein: 15g
Substitutions for ingredients:
- You can use any type of beans instead of black beans.
- Instead of quinoa, you can use cooked brown rice or bulgur.
- Instead of mushrooms, you can use chopped bell peppers or zucchini.
- Instead of breadcrumbs, you can use almond flour or oat flour.
- You can use any type of lettuce for toppings.
Variations:
- Add some hot sauce or chili flakes to the veggie burger mixture for a spicy kick.
- Top the burgers with some vegan cheese or a fried egg.
- Serve the burgers with some sweet potato fries or a side salad.
Tips and tricks:
- Make sure to drain and rinse the black beans well before using them.
- If the veggie burger mixture is too wet, add more breadcrumbs or flour.
- You can make the veggie burger patties ahead of time and freeze them for later use.
Storage instructions:
Store the leftover veggie burgers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the veggie burgers in the microwave or in a skillet over medium heat until heated through.
Presentation ideas:
Serve the veggie burgers on a wooden board or a platter, with some lettuce leaves and sliced tomatoes on the side.
Garnishes:
Garnish the smashed avocado with some chopped cilantro or parsley.
Pairings:
Pair the veggie burgers with a cold beer or a glass of iced tea.
Suggested side dishes:
Serve the veggie burgers with some sweet potato fries, roasted vegetables, or a side salad.
Troubleshooting advice:
- If the veggie burger patties are falling apart, add more breadcrumbs or flour to the mixture.
- If the burgers are too dry, add some more mashed avocado or a dollop of vegan mayo.
Food safety advice:
Make sure to cook the veggie burgers to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
Veggie burgers have been around since the 1980s, when they were first introduced as a healthier alternative to meat burgers.
Flavor profiles:
The veggie burgers are savory and smoky, with a hint of spice from the smoked paprika and cumin. The smashed avocado adds a creamy and tangy flavor to the burgers.
Serving suggestions:
Serve the veggie burgers with some ketchup, mustard, or vegan mayo on the side.
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