Scoff if you will at the notion of full-on loving a good veggie “burger,” but I will continue to raise my veggie burger flag high. These richly savory patties can be composed of all kinds of plant-based goodness for surprisingly satisfying meals that excite the palate and fill you up without weighing you down. Rather than buying pre-made burgers at the store, try your hand at making them from scratch – you’ll usually end up with a much more beneficial ingredient set composed of real foods, and far more impressive and creative flavors.
When making my own, there’s a few bits of criteria that I look for. The first is a protein source. Sometimes veggie burgers depend too heavily on things like rice, bread crumbs, and straight-up vegetables for their bulk. While these foods are fine on their own, they don’t really offer much long-term substance to a burger. So instead, I like to include things like nuts and seeds, or beans and legumes, to ensure the burger is nice and satiating. The general rule is to use as much of these plant-based proteins as the burger can handle without falling apart!
Second, I always make sure that theres a strong emphasis on seasonings and herbs. Nothing is more disappointing than a bland burger, and there’s really no excuse! You can create veggie burgers in just about any kind of savory flavor under the sun, using tantalizing spices like turmeric and curry, or fresh dill and parsley. This is a great place to get really creative and put on your own personal spin.
Lastly, I ironically don’t like burgers that pretend to be meat-based burgers. (Fake meats? No thank you.) They’re not the same, and the comparison doesn’t do a veggie burger much justice. Rather, I like veggie burgers that are able to stand on their own as plant-centric, offering new flavors and textures that really celebrate the inherent wonderful qualities of the ingredients within.
With this said, now that grill season is officially upon us, I’ve created an all-new veggie burger to celebrate the warm weather, and it is so good, my friends! It cooks up great on either a stove top, or a backyard barbecue. Here’s to veggie burgers!
Lentil-Beet Burgers
Rich in umami and earthy flavor, these protein-laden burgers made from plant-based superfoods can be made on either the skillet or a grill.
Makes 8 burgers
1 cup black lentils (dry)
2 cups mushroom broth
1 tablespoon coconut oil
4 cloves minced garlic
½ cup minced yellow onion
1 teaspoon minced fresh rosemary
1½ cups shredded beets
¾ cup hulled sunflower seeds
1 tablespoon red wine vinegar
2 tablespoons yellow miso
3 tablespoons chia powder
½ teaspoon ground black pepper
1/4 cup hemp seeds
Sea salt, to taste
Olive oil for cooking
In a medium saucepan, combine the lentils and mushroom broth, and bring to a boil over high heat. Reduce heat to a simmer, partially covered, until lentils are tender, about 25-30 minutes (do not overcook or lentils will become too soft). Remove from heat.
In a medium sauté pan, melt the coconut over moderate-high heat. Add the garlic and cook for 30 seconds, then add the onion and rosemary. Cook for 3-4 minutes, or until onions are translucent, then add the beets and cook until softened, about 3-4 minutes longer. Transfer the hot mixture to a food processor, and add in the sunflower seeds, vinegar, miso, chia powder, and half of the lentils. Process until a slightly chunky mixture has formed that sticks together easily. Do not over-process. Add the remaining lentils and hemp seeds, and pulse several times to incorporate, while leaving a little bit of texture. Taste, and adjust salt/seasonings if desired.
Transfer mixture from food processor into a large bowl. About 1/3-1/2 cup at a time, shape mixture into a compact ball, then press into ½-inch-thick patties. Right before cooking brush both sides of the patties lightly with olive oil, and season lightly with salt and pepper.
Brush a sauté pan with a little oil, and warm over low heat.* Place a few patties in the pan and cook for 5-6 minutes on each side, or until browned and crispy on the outside. Serve immediately with favorite burger accouterments, like heirloom tomatoes, leafy greens, sprouts and aioli.
Note: Burger patties may be made, uncooked, up to 3 days ahead of time. Keep covered and refrigerated.
*Alternatively, cook patties on a grill.
