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Vegetarian Burger Formula

The Perfect Veggie Burger Formula

Contributor: Maria Siriano
  • Author: Maria Siriano

Ingredients

Scale

STANDARD INGREDIENTS

  • 1 medium onion, diced
  • 12 garlic cloves
  • ½ teaspoon salt
  • oil for cooking (e.g. olive oil, coconut oil, peanut oil)

2 CUPS COOKED VEGETABLES, FINELY DICED OR CHOPPED (PICK 1-3)

  • sweet potatoes
  • beets (golden or red)
  • carrots
  • mushrooms
  • spinach
  • kale
  • corn
  • squash
  • broccoli
  • cauliflower
  • artichokes
  • zucchini
  • bell peppers

1 CUP COOKED GRAINS (PICK 1)

  • millet
  • quinoa
  • bulgur
  • rice
  • buckwheat

1½ CUPS COOKED LEGUMES, LIQUID RESERVED (PICK 1-2)

  • canned beans (e.g. black, pinto, cannellini, kidney)
  • lentils (red or green)
  • chickpeas
  • soybeans
  • mung beans
  • adzuki beans
  • black eyed peas

½ CUP FLAVOR/TEXTURE BUILDERS (PICK 2)

  • fresh herbs, finely chopped (e.g. cilantro, basil, dill, parsley, thyme, sage, chives)
  • scallions, thinly sliced
  • chopped nuts (e.g. walnuts, almonds, pecans, cashews)
  • chopped sundried tomatoes
  • chopped olives
  • flax seeds
  • chia seeds
  • sesame seeds
  • mashed avocado
  • unsweetened nut butter (e.g. peanut, almond, cashew)
  • tahini

3 TEASPOONS SPICES (PICK 2-4)

  • cumin
  • chili powder
  • smoked paprika
  • cayenne powder
  • Italian seasoning
  • black pepper
  • fennel
  • oregano
  • curry powder
  • coriander
  • cinnamon
  • turmeric
  • citrus zest

½ CUP DRY BASE (PICK 1)

  • ground oats
  • cornmeal
  • bread crumbs
  • panko
  • almond meal

Instructions

  1. Heat 2 tablespoons of oil in a large skillet over medium-high heat. Add the onion, garlic, and salt and cook until the onion is translucent, 2-3 minutes. Add vegetables and cook until soft, 5-10 minutes.
  2. Transfer the cooked vegetables to a food processor*. Add all remaining ingredients except the reserved bean liquid and frying oil. Pulse 5-10 times to combine. Don’t overdo it; you don’t want a paste!
  3. Press the mixture between your fingers. If you can form a patty with it, you’re good to go. If it’s too crumbly, add the reserved bean liquid, 1 tablespoon at a time, until it sticks together. If the mixture is too wet, add more of the dry base ingredient, 1 tablespoon at a time, until you reach the right consistency. Taste the mixture and add salt to your taste.
  4. Form the mixture into 8 patties (about ⅓ cup of the mixture each) and place on a baking sheet lined with parchment paper. Refrigerate the patties uncovered for 30 minutes. (Don’t skip this step! Resting will help the patties stay together.)
  5. When ready to cook, heat 1 tablespoon of oil in a large skillet over medium-high heat until shimmering. Cook 3-4 patties at a time until brown on one side, then flip and brown the other side. It should take about 3-4 minutes per side. Heat 1 tablespoon of oil in the pan before cooking each batch of burgers.
  6. Serve immediately or cool and then wrap each burger in foil, place them in a freezer bag, and freeze for later.  Reheat in a dry pan on the stove, in the oven or in the microwave. (For more freezable meals click here).

Notes

*You can also do this in a large bowl with a potato masher. Just make sure your veggies are cooked so they are soft enough to mash! Use a potato masher or large mixing spoon to mix and mash the ingredients together.