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|
For a LOWER CALORIE burger: serve with only ½ the bun, and optionally omit the mayo and Parmesan cheese.
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
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
- Preheat the oven to 180 degrees.
- Slice the carrots into thin sticks like McDonalds fries.
- 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.
- Place the rice and beans in a bowl, add the seasoning, and blend with a stick blender or food processor until smooth.
- Form into 4 patties.
- Cook in a pan with some coconut oil for maximum 4 minutes a side.
- Set aside.
- 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
Change the toppings depending on your preference:
- mashed avocado
- permesan cheese
- a fried egg
- sweet chili sauce
- melted cheese
- basil pesto
- mushroom sauce
!! THE POSSIBILITIES ARE ENDLESS !!