Page 16
April 20, 2016
F OOD
Easy Vegan Burger
Easily grillable veggie burgers with just a score of
ingredients. Flavorful illing and chock full of protein.
by
P aul a. n eufeldt
Ingredients:
• 1 cup cooked brown rice (use rice cooker)
• 1 cup raw walnuts
• Tbsp coconut oil, plus more for cooking
• white onion (3/4 cup), inely diced
• 1 Tbsp each chili powder, cumin powder, and smoked paprika
• 1/2 tsp each sea salt and black pepper
• 1 Tbsp organic brown sugar
• 1 1/2 cups cooked black beans, well rinsed, drained and patted dry
• 1/2 cooked rolled oats (1/3 cup rolled oats illed to 1/2 cup with wa-
ter and microwaved for 2 minutes)
• 3-4 Tbsp vegan BBQ sauce
Instructions:
1. Heat a skillet over medium heat. Once hot, add 1/2 Tbsp coconut
oil and onion. Season with a bit of salt and pepper and sauté for 3-4
minutes, or until onion is fragrant, soft, and translucent. Remove from
heat and set aside.
2. Add walnuts to blender or food processor with chili powder, cum-
in, smoked paprika, salt, pepper and coconut sugar and blend until a
ine meal is achieved. Set aside.
3. To a large mixing bowl, add drained, dried black beans and mash
well with a fork, leaving only a few whole beans.
4. Next add cooked rice, spice-walnut mixture, sautéed onion,
cooked oatmeal, BBQ sauce, and mix thoroughly with a wooden spoon
for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2
Tbsp BBQ sauce. If too wet, add more cooked oatmeal. Taste and ad-
just seasonings as needed.
5. For larger burgers, divide into 5 patties (1/2 cup in size), or form
10 smaller burgers (1/4 cup in size). To help form the patties, line your
1/2 or 1/4 measuring cup with plastic wrap and pack with burger mix-
ture. Press down to pack irmly, then lift out by the plastic wrap’s edge,
and slightly latten with hands to form a 3/4-inch thick patty. Set on a
baking sheet or plate for grilling.
6. If grilling, heat the grill at this time and brush the grill surface with
oil to ease cooking. Otherwise, heat the same skillet you used earlier to
medium heat.
7. Once skillet is hot, add just enough oil to lightly coat the bottom of
your skillet, then add your burgers - only as many as will comfortably
it in the pan. Otherwise, add burgers to the grill and close lid.
8. Cook for 3-4 minutes or until well browned on the underside, then
lip gently. They aren’t as irm as meat burgers, but will deinitely hold
their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4
minutes on other side.
9. Remove burgers from heat to let cool slightly, and prepare any
other toppings/sides at this time (such as toasting your buns).
10. Serve burgers as is, or on toasted buns with desired toppings. Left-
overs keep in the refrigerator for 2-3 days. May be frozen for a few
weeks as well, wrapped in plastic wrap.