PLANT-BASED BURGER

This is a long-awaited recipe that our family has tried and tested! I owe thanks to my husband for this recipe, as he has been the one experimenting with different burger variations, conducting taste tests and selecting the one that truly deserves the title of a burger. I handed this recipe over to him because I have never been a fan of burgers, whereas he, on the other hand, loved them even before we switched to a plant-based diet. Having tried countless versions, he really knows what a burger should taste like. This recipe is a fantastic option for those who enjoy a tasty, nutritious and easy-to-make meal. Unlike traditional burgers, these are made from healthy, unprocessed ingredients, allowing you to savor both the flavor and the benefits for your gut and overall health. These burgers are perfect for a casual day or a festive table when you want to impress your guests with a wow factor.

Ingredients

For 4 burgers

• 1 can (400 g) of red beans

• 30 g of cooked beets

• 60 g of rolled oats

• 1 red onion

• 40 g of rice flour

• 1 tablespoon of ground flaxseeds or chia seeds

• 1 clove of garlic

• 1 tablespoon of soy sauce

• 1 tablespoon of mustard

• 1 tablespoon of vegetable broth (can be broth powder or liquid broth)

• 1 tablespoon of tomato paste

• 1 tablespoon of nutritional yeast flakes

• Spices: cumin, salt, pepper, paprika

Instructions

Preparation:

I rinse the red beans to remove any liquid from the can. I grate the cooked beet. I finely chop the red onion.

In a small bowl, I mix ground flaxseeds or chia seeds with 2.5 tablespoons of water. I let it sit for about 10 minutes until the mixture thickens.

I mash the red beans with a fork until they form a thick paste (there's no need to completely puree them; leaving some larger pieces will add texture).

Into the mashed beans, I add the chopped onion, grated beet, minced garlic, and the thickened flaxseed or chia seed mixture. I pour in soy sauce, mustard, tomato paste, vegetable broth, paprika, cumin, yeast, salt, and pepper. I mix everything well to ensure it's evenly distributed.

I then stir in the oats and rice flour. The oats will help absorb moisture, while the rice flour will help bind the mixture. If the mixture seems too wet and it's difficult to form patties, I can add a bit more rice flour (one tablespoon at a time) until it becomes easy to shape.

Shaping of the burgers:

Divide the mixture into four equal portions. Shape each portion into a ball, then gently flatten it using your palms or a damp plate (to prevent sticking) until it forms a patty.

If possible, place the patties in the refrigerator for 30 minutes. This step isn't mandatory, but it will make the next part of the process much easier. It helps them firm up and better maintain their shape while cooking.

Cooking:

Burgers are cooked in two stages.

I preheat the oven to 190°C. I place the patties on a baking sheet lined with parchment paper and bake them for about 15 minutes. This helps them firm up so they won't fall apart when cooking on the stovetop or grill later.

After baking in the oven, I heat a skillet or grill (if cooking outdoors) over medium heat. If needed, I lightly brush the surface with oil. I carefully place the patties in the skillet (or on the grill) and cook them for 3-5 minutes on each side until the burgers are browned and crispy. If you have one, use a wide spatula to flip them to prevent them from breaking apart.

Serving:

I serve burgers with buns (which can be swapped for lettuce leaves) and your favorite toppings: ketchup, cheddar sauce, creamy cashew sauce, tomatoes, onions, pickles and lettuce.

P.S. I look forward to hearing your feedback on whether you and your family enjoyed these burgers!

BON APPETIT!