Fitness By Design / Veggie Burgers
Happy New Year!
Now that the holidays have passed, we are at that point every year when we refocus on our health. Here is a suggestion to get more veggies in your diet.
I’ve been researching this recipe for veggie burgers. As usual, I refer to several recipes and then write my own version. This one took three tries to get it right. My biggest criticism with the recipes I looked at was that they were under-seasoned and bland as a result.
A friend asked if it was as good as a real burger. I said that I’m good for three to four real burgers a year and won’t eliminate them from my diet altogether. Nothing will be as good as a real burger for me, but I also love veggie burgers. They are delicious.
I make a habit of ordering them in restaurants whenever they are on offer. Always remember to ask whether they’re homemade. The frozen standard version is not very flavorful, and it’s loaded with MSG. My recipe is very flavorful and stands nicely on its own. Enjoy!
Bill’s Veggie Burger Recipe:
1/2 of a large red onion
1 medium carrot
3 peeled garlic cloves
1/2 of a large sweet red pepper
1 small zucchini
1 15-0z. can of black beans, drained and rinsed
1 organic egg, plus 1 additional yolk
2/3 cup of plain bread crumbs
1 tbs. chili powder
1 tbs. cumin powder
1 tsp. hot sauce
1 tsp. sea salt
1/2 tsp. black pepper
2 tbs. extra virgin olive oil
- Coarsely chop the veggies. Reserve the zucchini aside. Place the garlic, carrot, onion and red pepper in a food processor, and pulse it until it’s the size of rice. Pan saute in one tbs. of olive oil until the onion is clear, about 8 minutes
- Process the zucchini separately to the same consistency, and leave it raw.
- Drain and rinse beans, and mash in a large bowl.
- Combine egg and all seasonings in a small bowl and whisk together.
- Add all ingredients to the bowl and incorporate by hand (it’s the only efficient way).
- Remove the mixture to a cutting board and divide into 6 servings. Then form them into burgers.
- Pan saute 3 minutes on each side.
- Without moving them to another pan, place them directly into a preheated 375-degree oven for 20 minutes.
Another suggestion: Freeze them and take them to work with you for lunch.
Note: Organic eggs only, please — cholesterol is not a concern if you use them instead of the standard variety.
Non-iodized sea salt is a healthful alternative to regular table salt. Therefore, you can be as liberal with it as you wish, without the heart health concerns.