The Ultimate Veggie Burger

Ultimate Veggie Burger

 

I must admit I was skeptical about creating a meatless burger. Why make something pretend to be something it’s not? All I could imagine was a piece of cardboard wedged between two buns.

 

However, I decided to attempt it anyway, and BOY was I glad I did. They were WONDERFUL! The “patties” were flavourful, and the overall taste was pretty similar to an actual meat patty. Plus – the ingredients are wholesome! Not some store-bought cr**p. All I did was blend some brown rice, red kidney beans and spices…and VOILA a magic meat-free hamburger patty was born!

 

I thought about it, and these veggie burgers are a FABULOUS option for vegetarians and meat eaters alike! For me (I love meat!), these would be a lovely budget-friendly lunch option. Eating meat twice a day can be rather pricey, so it’s a good idea to substitute one meal a day with something like this. It looks and tastes like a delicious hamburger – at a fraction of the cost! Therefore, you have the opportunity to consume healthy sources of protein twice a day – because rice and beans are considered a complete source of protein (containing all the amino acids)! Score!

 

A food processor would probably have worked best, but I only had a stick blender – and it worked just as well. As I said: just cooked brown rice, red kidney beans and some spices blended together; made into four patties; and then cooked whichever way you fancy. I fried them in some coconut oil (I just love the stuff!). Alternatively, you could also bake them in the oven for a healthier version. I sanwiched the patty between two halves of a fresh wholewheat roll, and then added all my trimmings: rocket leaves, a slice of tomato, mashed avocado with red onion, peppadews, and a sprinkling of Parmesan cheese. But you could pretty much add whatever you like: bacon, feta, a fried egg! Delicious!

 

Keep in mind though – even though these patties taste a lot like actual meat patties…they are not made of meat! So they don’t cook the same! If you fry them in a pan, don’t expect them to fry like minced beef. They will soften a bit, and even fall apart slightly – but just handle them gently and don’t overcook. I mean the ingredients aren’t raw, so you don’t have to cook for very long: say a maximum of 4 minutes a side.

 

On the side, I added some crispy carrot chips. They were fantastic! The classic is of course sweet potato fries, but we didn’t have any so I just made use of what we had. And carrot chips also cook a lot faster than sweet potato chips (I was very hungry). I cut them into thin sticks similar in size to McDonalds fries.

 

ULTIMATE VEGGIE BURGER

 

Serves 1 – except the patties

 

NUTRITIONAL INFORMATION with all the trimmings
Calories 500
Carbohydrates 70g
Protein 17g
Fat 17g
Fibre 13g
Sugar 10g
Cholesterol 4mg
Sodium 375mg

 

For a LOWER CALORIE burger: serve with only ½ the bun, and optionally omit the mayo and Parmesan cheese.

 

Ingredients

Ultimate Veggie Burger

For the patties:

  • 1 ½ cups brown rice, cooked
  • 1 tin red kidney beans, drained and rinsed
  • 1 tsp chili flakes
  • 1 tsp minced garlic
  • 1 tsp origanum
  • 1 tsp Robertson’s rustic garlic and herb seasoning

* MAKES 4 PATTIES

Ultimate Veggie Burger

For the carrot chips: this is one serving

  • 2 medium carrots, peeled
  • drizzle of olive oil

 

For the hamburger:

  • 1 brown sesame roll
  • 1 slice tomato
  • a few rocket leaves
  • 3 chopped peppadews
  • drizzle carb-friendly mayo
  • sprinkle of Parmesan cheese

 

For mashed avocado:

  • ¼ avocado, mashed
  • 1 Tbsp finely chopped red onion
  • sprinkle of salt and pepper

 

Ultimate Veggie Burgers

  1. Preheat the oven to 180 degrees.
  2. Slice the carrots into thin sticks like McDonalds fries.
  3. Lay them onto a baking sheet, drizzle with about 1 tsp of olive oil and bake in the oven for about 20-30 minutes.

Note: only season them after baking, as this will make them crispier.

  1. Place the rice and beans in a bowl, add the seasoning, and blend with a stick blender or food processor until smooth.
  2. Form into 4 patties.
  3. Cook in a pan with some coconut oil for maximum 4 minutes a side.
  4. Set aside.
  5. Mash ¼ avocado and add the red onion and seasoning.

9. To assemble:

  • Cut hamburger roll in half
  • Place some rocket leaves and a slice of tomato on one half
  • Next add the veggie patty
  • Follow with the mashed avocado and peppadews
  • End with a drizzle of carb-friendly mayo and a sprinkle of Parmesan cheese.

10. Serve with carrot fries

 

Ultimate Veggie Burger

 

Ultimate Veggie Burger

VARIATIONS:

 

Change the toppings depending on your preference:

 

  • mashed avocado
  • feta
  • permesan cheese
  • peppadews
  • a fried egg
  • mayo
  • sweet chili sauce
  • melted cheese
  • basil pesto
  • mushroom sauce

 


!! THE POSSIBILITIES ARE ENDLESS !!


 

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