A simple and delicious veggie burger recipe that will spice up with any back-to-school and back to-work meals! Made from just a few pantry essentials, they are loaded with plant-based protein, fibre, vitamins and nutrients.
Course:
bbq, Brunch, Lunch
Keyword:
back-to-school, beet burger, healthy burgers, mealprep, meatless, vegan, veggie burger
Servings: 6 large patties
Calories: 189 kcal
Author: H.P.
The loaded veg burgers
-
1
can (~265gchickpeas
drained, rinsed and dried
-
1
medium (~350-400gzucchini
grated squeeze out moisture to retain approx. 250-300gr dry shreds
-
1
medium red beetroot
-
2
carrots
~150-165gr, shredded
-
1
tbsp
grated ginger
approx. 8gr thumb-sized piece
-
1.5
tbsp
(~15gsesame seeds
-
100
gr
rolled oats (jumbo oat flakes
-
12-15
ml
oil for pan frying
-
OPTIONAL some red onion cut into rings
Seasonings and herbs
-
2
shallots
~60gr
-
3
garlic cloves
-
½
tsp
cayenne pepper
-
1
tbsp
(~15mlow sodium soy sauce
-
2
tbsp
tomato puree
-
½
tsp
chilli flakes
-
½
tsp
cumin
-
¼
tsp
(~1gsalt
-
¼
tsp
pepper
-
1
bunch of coriander
-
2
stalk green onions
Prepare the ingredients
-
Drain, rinse and dry chickpea from the can (See Note 1)
-
Wash and grate zucchini. Squeeze out the moisture with hand, kitchen towel, or with a potato ricer. This will avoid the mixture to be soggy
-
Peel and grate beetroot. Use glove and glass chop board if you have to prevent colour stains
-
Mince shallot and garlic
-
Roughly chop green onion and coriander
Cooking
-
Heat 1 tbsp (approx. oil in a pan, on medium heat
-
Sautee onion for 2-3 mins until translucent
-
Add garlic, followed by tomato paste
-
Add carrot and beetroot.
-
Cook for about 2mins
-
Add shredded zucchini
-
Add half of the seasoning spices and 1 tbsp soy sauce
-
Cook for about 5 minutes until vegetables are soft and cooked
-
As beet and zucchini will produce moisture during cooking, you’d want to squeeze out the extra liquid with a colander
-
Transfer chickpeas to the food processor, followed by the remainder of the seasoning
-
Add the sautéed vegetable mixture, coriander and green onion
-
Pulse until chickpeas are broken down and well blended with the vegetables
-
Add rolled oats and sesame seeds
-
Pulse a few times until everything is incorporated into a coarse patty mixture
-
Add salt to taste if needed
-
Form into 4-6 round patties
-
(OPTIONAL) Press onto both sides of the patties some rings of red onion (See Note 2)
Final cooking - Bake/Grill/Pan-fry
-
Heat some oil in a pan, on medium heat
-
If pan-fry: heat oil on medium heat and fry each side for about 2-3 mins
-
If bake: brush each side of the patties with some oil. Bake for 10-12 mins at 180C/375F
-
If grill: rush each side of the patties with some oil and grill for a few mins
(1) Save the chickpea liquid (aka aquafaba) from the can. Store in closed container in the fridge. This can be used as egg white substitute in baking and cooking.
(2) Adding the onion rings really elevates the flavour of veggie burgers as they caramelise during cooking and produce natural umami