Ingredients:
– 1 cup cooked black beans, drained and rinsed
– 1 cup cooked chickpeas, drained and rinsed
– 1/2 cup cooked quinoa
– 1/2 cup grated carrots
– 1/4 cup finely chopped red onion
– 2 cloves garlic, minced
– 1/4 cup chopped fresh parsley or cilantro
– 1 tablespoon soy sauce or tamari
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– 1/2 teaspoon ground black pepper
– 1/2 teaspoon salt
– 1/4 cup oat flour or bread crumbs
– 1 egg (or 1 tablespoon flaxseed meal mixed with 3 tablespoons water for a vegan option)
Instructions:
1. Prepare the Base:
– In a large mixing bowl, mash the black beans and chickpeas with a fork or potato masher until mostly smooth with some chunks for texture.
2. Add Ingredients:
– Add the cooked quinoa, grated carrots, chopped red onion, minced garlic, and chopped fresh parsley or cilantro to the bowl. Mix until well combined.
3. Season and Bind:
– Stir in the soy sauce or tamari, olive oil, ground cumin, smoked paprika, black pepper, and salt. Mix until evenly distributed.
– Add the oat flour or bread crumbs to the mixture and stir to combine.
– If using an egg, beat it lightly and add to the mixture. If using a flax egg, mix the flaxseed meal with water and let it sit for a few minutes before adding. Mix until the ingredients are well combined and the mixture holds together.
4. Form the Patties:
– Divide the mixture into 4-6 equal portions, depending on the desired size of your burgers.
– Shape each portion into a patty, pressing firmly to ensure they hold together.
5. Cook the Burgers:
– Heat a large skillet over medium heat and add a little olive oil.
– Cook the veggie patties for about 4-5 minutes on each side, or until they are golden brown and crispy on the outside and heated through.
6. Assemble the Burgers:
– Serve the veggie burgers on whole grain buns with your favorite toppings, such as lettuce, tomato, avocado, pickles, and vegan or regular cheese. You can also add condiments like ketchup, mustard, or a creamy sauce.
7. Enjoy:
– Enjoy your delicious and nutritious veggie burgers!
