We’ve eaten tons of veggie burgers in our day, and recently instead of buying them frozen, I’ve started making my own. Special thanks to Kath for her bean burger post that helped me fine tune my technique! They are super easy and super good for you, not to mention that it’s a lot cheaper to do it this way too.
1 cup of black beans (if canned, rinsed and drained)
3 Tbsp whole wheat flour and/or rolled oats
2 to 3 Tbsp your favorite HFCS free bbq sauce (or ketchup, mustard…. some liquid to bind it together)
optional 1/2 to 3/4 cup other veggies, like onions, corn, garlic, chopped mushrooms
salt and pepper to taste
Mash beans in a bowl with fork or potato masher. Once sufficiently mashed, add sauce, flour or oats and optional veggies.
Stir together until ingredients are well mixed. Add a little more sauce or flour as needed. Should be thick so that you can roll it in your hand and then flatten into a patty. Will be slightly sticky.
Lightly coat a frying pan with olive oil (I love my Misto!) and place burger in pan on medium heat.
Let cook on one side 4 – 5 minutes. It’s ready to flip when you can easily free it from the pan with a spatula.
Once flipped, this is a good time to flatten a bit more with your spatula. Since this side is cooked it won’t stick to your spatula. Cook an additional 4 – 5 minutes, flip again and cook another 2 – 3 minutes on each side.
Makes 2 – 3 burgers, depending on the size you make and how many other veggies you add.
Served here on an Arnold’s multi-grain sandwich flat and topped with red leaf lettuce, tomato, onion, dill pickle, mustard and a slice of provolone cheese!