Vegan Burger + Carrot Ketchup
The struggle is real: trying to maintain healthy eating habits does not stop in January. How do we get more veggies, grains, nuts and legumes into our meals — especially at social get togethers like a Super Bowl party?
Get excited, because I’ve got a solution: veggie burgers! It’s a powerful way to pack a punch of flavor while still obtaining the vital nutrients our bodies need in one meal.
Grains, nuts, legumes and vegetables meld together to create a fun burger to meet (not meat) your vegan way of life. And, what’s a burger without the condiments? To brighten up that colorful rainbow, I’ve also included a delicious Carrot Ketchup recipe below.
1 Can Chickpeas, drained
1 Cup Farro, cooked
1 1/2 Cups Mushroom, cooked (my fave is shiitake, but cremini, button or portabello work too)
1 Garlic Clove, minced
1/2 Cup Red Onion, chopped
2 Tablespoons Scallions, finely chopped
3 Tablespoons Walnuts, toasted and chopped
1 Tbs Fresh Basil, finely chopped
2 Tablespoons of Ground Flax, mixed with 1/4 Cup warm water (Voila’ a Flaxseed Egg)
1/4 Cup Ground Organic Oats (pulse in a processor to ground, medium, not to powder)
Squeeze of Fresh Lemon Juice
1/4 Tsp Oregano
1 Sprinkle of Cumin for Chickpeas + 1/2 Tsp Cumin
1. Set oven to 350 degrees. On a parchment lined baking sheet, sprinkle the chickpeas and mushrooms with nutritional yeast, pinch of salt, ground pepper and a sprinkle cumin. Bake for 30 minutes.
2. Let cool. After cooling, try to ring out excess water from mushrooms using a cheesecloth or paper towel. I say use something that can save the liquid because you may want some while forming patties.
3. Mash the chickpeas with a fork as they are easily broken down. (Careful not to over mix or you will end up with a big blob of mush.)
4. In a food processor, pulse the mushrooms till they are in very small pieces, a fine chop. Organic shapes provide texture and preserve the veggie authenticity.
5. In a large skillet, satay red onion and garlic in a couple of teaspoons of olive oil for about 5 minutes, then add the mushrooms and mashed chickpeas.
6. In a large mixing bowl, combine all ingredients and mix with your hands. If you feel like the mixture is dry or not holding together use some of the mushroom liquid reserves.
7. Form patties that are not more than 1/2 inch thick, so they cook evenly throughout
8. After forming patties, lightly coat with the chickpea flour, this will give the burger a nice crunch on the outside after cooking. Allow setting in the fridge for 30 minutes to an hour, or longer. The chill will help them to hold together for you during cooking and eating
9. Lightly coat a skillet with olive or avocado oil (healthy fats). Since the patty ingredients have already been cooked, it will only take about 4 minutes each side. (You can also bake in the oven at 350 for 10- 15 minutes, flip and cook another 5-10 minutes)
1 1/2 Cup Chopped Carrots
1/2 Teaspoon Maple Syrup
1/2 Teaspoon Paprika
1/4 Teaspoon Garlic Powder
1 Teaspoon Apple Cider Vinegar
Pink Salt to taste
1. Cook carrots in a sauce pot or bake til al dente. Do not overcooking or over pulverizing beautiful whole ingredients, so you do not lose their integrity of nourishment.
2. Blend all ingredients in processor until smooth consistency like traditional ketchup. If you have leftover, this makes an amazing crudites dip. Just saying.