These veggie bean burgers, adapted from Chocolate Covered Katie, are the bomb. The ingredients are inexpensive. They are very easy to make, healthy (low or no fat), and very filling! You can use any type of bean (recommended beans are soybeans, pinto beans, black beans), any type of flour ((recommended flours are oat, whole wheat) and herbs, spice, and seasonings to suit your palate. If you’re an improv cook, this is a simple recipe to adapt. And if you’re not, just follow the directions in the link from Chocolate Covered Katie.
Adapted from original recipe: https://chocolatecoveredkatie.com/veggie-burger-recipe-best/
15 oz dried Soybeans (cooked and softened)
3 Tbs Tomato Paste
¼ Tsp Salt
¼ Tsp Onion Powder
1 Tsp Garlic Powder
2 Tbs Oat Flour
½ Cup Cooked Diced Vegetables- (I used carrots, peas, and green beans)
I added ½ Tsp Paprika, ½ Tsp Cumin, and a ½ Tsp Curry Powder
- To make the veggie burgers, drain the beans, and mash either by hand, with an immersion blender, or in a food processor, depending on desired burger texture.
- Stir in all other ingredients, and form patties. (Add more flour if too soft to form patties.)
- Either pan fry–flipping halfway through cooking–or place on a parchment-lined pan.
- Bake at 350 F for 10 minutes. Flip, then bake an additional 10 minutes or until desired texture is reached.
- Leftovers can be refrigerated. – (I baked them.)
We were in Costa Rica a few years back during Passover.* We were in heaven when we stayed inland; there was a plethora of fresh fruits and vegetables. We loved having access to inexpensive, tropical produce and were able to make many meals with these delicious items. Since we were avoiding leavened items, the produce was a boon. When we moved to a fishing village on the West Coast of Costa Rica, gone were the myriad fresh fruits and vegetables and low prices. Bread and fish were plentiful. Since we were trying to keep Passover and as plant-based eaters, our choices were limited and bread was not an option. Fruit and vegetables grow inland and were not accessible. SO – we lived on rice and beans for several days. We bought a 10# bag. and each and every night, we made a new dish with seasonings and spices we found at the local markets. Below is one such recipe. It’s easy to make, filling, delicious, and inexpensive to make, even in Costa Rica.
* For those unfamiliar with the Jewish tradition, during the 8 days of Passover, those who observe it need to avoid all leavened products, IE: wheat and yeast products that rise when baked, such as bread and pasta. Matzoh and matzoh meal are exceptions because they are unleavened (don’t rise). This can present a challenge when traveling.
2 cups of cooked Brown Rice
15 or 16 oz drained can of Black Beans OR dried beans that have been cooked
1 teaspoon of Turmeric Powder
A tablespoon of Garlic Powder
A teaspoon of Onion Powder
A quarter cup of Salsa (low salt)
Put all ingredients in a non-stick pot (at least 3 quart) and cook on medium until hot.
Serve immediately or simmer until ready to eat.
Note: This dish keeps well for 5-7 days in the fridge in a well-sealed container.