By Leslie Hanft, Certified Holistic Health Coach
Veggie Burgers

Veggie Burgers

I am a big believer in the importance of the family sitting down to enjoy a meal together and each other’s company.  But I have to admit, in these busy times we live in it happens in our family far less often than I would like.  Between a husband who works long hours, travels frequently and is often required to attend social events at night and a son who has after school activities, play dates and homework, trying to get us all to sit down together and share a meal sometimes seems like an impossible dream.

But the other day, I came home and the sun was shining (it has been raining a lot so that alone was a rare treat!), and there was a nice cool breeze coming through the window.  I opened our screen door to the terrace and the fresh air felt so good.  All I could think of was that it was a perfect night for a cookout.  However, I live in Manhattan where cooking out on your terrace is not allowed.  Still, I thought if I made some tasty burgers and got my husband to come home from work a little early, then we could eat outside and watch the sunset.  My chances for a family dinner were looking pretty good!

Fortunately, I had a great recipe for veggie burgers I had been wanting to make again and I knew they would be tasty and satisfying for everyone.  That is not always easy in my family where my son is a vegetarian (because he loves animals so much) and my husband is most decidedly not (he likes a good steak now and then).  I am a mom, so what that means to me is that I want to be able to cook just one dinner that is healthy and that everyone will eat.

These veggie burgers work perfectly.  They are so satisfying that my husband doesn’t miss the meat.  And I like the fact that they are made with lots of nutritious ingredients.  You get protein and fiber from the chickpeas and omega-3 fatty acids from the organic free-range eggs.  Onions are part of the Allium family of vegetables, which have beneficial effects on the cardiovascular and immune systems, as well as anti-cancer effects.  Mushrooms also have anti-cancer properties are anti-inflammatory and stimulate the immune system.  And last but not least, red and green peppers contain phytochemicals which have antioxidant abilities and are a rich source of vitamins A, C and K.  All in all, pretty terrific nutrition from a burger!

To make this recipe, begin by draining the chickpeas and adding them to a blender along with the eggs and blend them on a medium setting until just combined – some texture is good.  Then finely chop the onions, mushrooms, peppers and garlic and cook the first three in a skillet with olive oil over medium-high heat until soft for about 4-5 minutes.  Add the garlic for the last minute.

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Next, add the spices to the the vegetables and cook for another minute.  Then stir in the soy sauce.  Let the vegetables cool then mix together with the egg mixture adding the rolled oats and whole wheat bread crumbs.  Mix well to combine.

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Let the mixture sit for 15 minutes then form about 8 patties.

Just a note that these will be very generous sized patties.  If you are making this recipe for a few people, the leftover patties can be frozen at this stage to be used later.  They freeze really well and will make a quick and easy meal for another night.  You can cook once and eat twice!!

Grill the patties on a hot grill or in a skillet for about 4 minutes on each side.  I serve mine on a sprouted grain hamburger bun (my favorite is by Alvarado Street Bakery) with lettuce and sliced tomato.   These are really delicious so Enjoy!

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Veggie Burgers
 
Prep time
Cook time
Total time
 
Author:
Serves: 8
Ingredients
  • 2 15-ounce can of chickpeas (drained). I use Eden Organic with BPA free lining.
  • 4 large organic free-range eggs
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 10 ounces of mixed mushrooms, finely chopped (frozen mushrooms also work well and are a great staple to have in your freezer)
  • 1 red pepper, finely chopped
  • 1 green pepper, finely chopped
  • 4 garlic cloves, minced
  • 1 teaspoon paprika
  • ½ teaspoon coriander
  • ½ teaspoon fresh ground pepper
  • 1 teaspoon sea salt
  • a pinch of cayenne pepper
  • 2 tablespoons of soy sauce
  • 1 cup of whole wheat bread crumbs
  • 1 cup of rolled oats
Instructions
  1. Drain the chickpeas and add them to a blender with the eggs. Blend on a medium setting to combine leaving some texture.
  2. Finely chop the onions, mushrooms, peppers and garlic. Add the first three vegetables to a skillet along with the olive oil and cook over medium-high heat until soft, about 4-5 minutes. Add the garlic for the last minute.
  3. Add the spices to the vegetables and continue cooking for about one minute. Add the soy sauce and stir until well combined.
  4. Let the vegetables cool and then combine with the chickpea/egg mixture in a large bowl.
  5. Add the oats and bread crumbs to the chickpea mixture and mix well. Let stand for about 15 minutes until the liquid is absorbed.
  6. Form the mixture into about 8 patties. If the mixture does not stick together, add more bread crumbs and/or oats until it is dry enough to form patties.
  7. Grill the patties on a hot grill or in a skillet for about 4 minutes on each side. Add your favorite toppings and serve on a bun. I recommend the sprouted burger buns by Alvarado Street Bakery.
  8. Enjoy!

 

 

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