This recipe has been modified for BLE structured meal planning.
| In BLE, for simplicity, all 4 oz all veggie burgers are counted as 1 protein. See BLE FAQ’s in hub for more details. Count this 4 oz homemade burger as 1 protein with bonus of no additives or preservatives. |
Ingredients
(makes 9 patties / about 4 oz each)
(partial veg) 5 oz onions
(free) 1 clove garlic
(partial veg) 5 oz mushrooms* chopped small
(1 ½ protein) 1-15 oz can black beans, well drained or use 9 oz cooked beans
(partial veg) 5 oz cooked beets, minced
(1 grain) 4 oz cooked quinoa
(1 ½ grain) 6 oz old fashioned rolled oats
(6 fat) 3 oz walnuts, chopped small
(partial veg) 1 oz dried vegetable soup flakes (reconstitutes to 5 oz veg)
(free) 2 Tbsp miso
(free ½ Tbsp liquid smoke, optional
(free) 1 tsp onion powder
(free) ¾ tsp chipotle powder or use chili powder
(free) ¾ tsp dry mustard
(free) ¾ tsp coriander
(free) ¾ tsp turmeric
Instructions
- Have beets and quinoa and cooled ahead of time.
- Sauté onions, mushrooms, and garlic in a covered pan until softened. Remove lid and simmer briefly until and all liquid has evaporated. You want this mixture to be moist, not wet or caramelized and dry. Remove pan from heat and let cool.
- Get ready for the mixing sequence. For easy mixing and distribution of all the ingredients, do not add the rolled oats until the end.
- Make sure the beans are well drained. Add them to a large bowl and mash with a fork. You want a rough mash while mashing all the beans.
- Add the mushroom mixture, the beets, quinoa, miso and liquid smoke. Mix well to combine. Take care that there aren’t any lumps of miso.
- Add the walnuts, vegetable flakes and spices. Mix well to combine.
- Add the rolled oats. At this stage use your hands to mix and squeeze the burger mixture together until there are no visible dry oats. The dough will be moist, but not wet.
- Transfer dough to a sealed container and put in the refrigerator for at least 3 hours or as long as overnight. This will allow for the rolled oats and dried vegetable flakes to soften while absorbing the moisture from the dough.
- Before forming the patties, weigh the total amount of dough then divide into 12 equal portions. When shaping the patties the mixture will likely stick to your hands. If this happens, dip hands in water and shake off excess.
How to Bake
- Preheat oven to 350°F.
- To prevent the patties from drying out while baking, lay the patties on a baking pan lined with parchment paper. Lay another sheet of parchment paper over the top and cover loosely with aluminum foil. (Instead of parchment paper – a non-stick silicone baking mat can work. Covering the burgers allows for steam to escape while keeping the veggie burgers from drying out).
- Bake for a total of 50 minutes. After 30 minutes remove from the oven and gently flip. If too fragile to flip, replace the covering and bake for another 5 minutes or so.
- After flipping, replace the cover and bake for another 15-20 minutes. Do not over bake. Patties should be lightly browned and firm, but still moist when broken open. Check this link for baking, freezing and re-heating.
- Keep leftover burgers in an air tight container and refrigerate up to 5 days or freeze them up to 4 months.
Notes/Tips
- Mushrooms (1 oz dried shiitake mushroom is equivalent to 5 oz fresh)
- Dried shiitake mushrooms are chewy and will add more texture to burger. The stems are very tough, however it won’t be noticeable as they do chop up well in a food processor.
- To use dried shiitake mushrooms they must be fully rehydrated. For a quick soak, cover with boiling water for a minimum of 2 hours. Otherwise use regular water and soak overnight. When ready to use, squeeze out excess water. Using a salad spinner is ideal. Then cook like fresh mushrooms.
- Save soaking water and use like a broth.
| This is how Chronometer broke down the macronutrients along with fiber: 1 patty: Protein: 6.7 Carbs: 24.7 Fat: 6.4 Fiber: 5.2 |