It was brought to my attention that I didn’t have a veggie burger recipe – which seemed impossible but was true! So glad this was pointed out to me though – otherwise the Eat2Run collection just wouldn’t be complete… And my goodness these turned out well if I might say so myself! Taste wise, huge yum – but also YAY they stick together!! Which we all know is often the downfall of the veggie burger. The additional of miso, tamari and spices adds a great zip, and the hemp hearts really amp up the protein content (as hemp hearts are one of the best sources of complete vegetarian protein there is!!).
Makes 4 burgers (2 servings).
- 1 can (14oz) black beans OR pinto beans, drained, well rinsed, and mashed
- ½ cup hemp hearts
- 2 Tbsp coconut oil
- ½ onion, chopped
- 1 clove garlic, minced (or ½ tsp garlic powder)
- 1 carrot, grated
- 1 small beet, shredded (optional)
- 1 tsp basil
- ½ tsp paprika
- ½ tsp turmeric
- ½ tsp cumin
- ¼ to ½ tsp sea salt
- dash fresh ground black pepper
- 1 Tbsp mustard
- 1 Tbsp tamari
- 1 Tbsp miso
- 2-4 Tbsp oat flour
- Mash the beans in a medium mixing bowl, and add the hemp hearts. Set aside.
- Heat a skillet over medium high heat with coconut oil. Saute the onion, garlic, carrots and beet if using until soft. Add the basil, paprika, turmeric, cumin, salt, pepper and saute 1-2 minutes more.
- Add the onion mixture to the beans and hemp and then add the mustard, tamari and miso. Mix well. Add enough oat flour to form a firm batter.
- Form into 4 patties. Fry over medium heat for 3 minutes per side, until nicely browned. Set on paper towels to cool before serving; OR heat oven to 375, put patties on parchment paper lined baking sheets and bake for 15 minutes, flip and bake another 10 minutes.
- Serve burgers over salad, or with sauerkraut, tomatoes and avocado.
To deliciously healthy food and stronger faster running… Cheers,
Sarah J Cuff, RHN