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Laura’s Veggie Burgers ๐
Overview:
These healthy alternatives to beef burgers are ideal for barbecues or quick lunches. They’re packed with flavor and nutrients, making them a hit with both kids and adults. Plus, they’re super easy to make, perfect for beginner cooks or anyone looking for a delicious meat-free option.
- Preparation Time: 15 minutes
- Cooking Time: 8 minutes
- Total Time: 23 minutes
- Servings: 6-8 burgers
- Cuisine: Canadian
- Category: Lunch/Snacks
- Keywords: Grains, Beans, Vegetable, Canadian, Kid Friendly, < 30 Mins, Beginner Cook, Stove Top, Easy, Inexpensive
Ingredients:
- 1 can (15 oz) red kidney beans, drained and rinsed
- 1 small red onion, finely diced
- 1 cup plain flour
- 3 tablespoons fresh herbs (such as parsley, cilantro, or basil), chopped
- 2 tablespoons chili sauce (adjust to taste)
- 1 large egg
- 1/2 teaspoon Marmite or Vegemite
- 2 tablespoons vegetable oil (for frying)
Instructions:
-
Prepare the Burger Mixture:
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- Add the finely diced red onion, plain flour, chopped fresh herbs, chili sauce, egg, and Marmite or Vegemite to the bowl.
-
Combine the Ingredients:
- Mix all the ingredients together until well combined. You want a uniform mixture with no large chunks of beans remaining.
-
Shape the Burgers:
- Divide the mixture into 6 to 8 equal portions, depending on how large you want your burgers.
- Shape each portion into a round patty, about 1/2 to 3/4 inch thick. Lightly dust each patty with flour on both sides.
-
Cook the Burgers:
- Heat the vegetable oil in a large skillet over medium heat. Alternatively, you can barbecue the burgers on a grill.
- Once the oil is hot, carefully place the burgers in the skillet or on the grill.
- Cook the burgers for about 4 minutes on each side, or until they are golden brown and heated through.
- If using a skillet, you may need to cook the burgers in batches to avoid overcrowding the pan.
-
Serve:
- Once the burgers are cooked, transfer them to a plate lined with paper towels to drain briefly.
- Serve the veggie burgers hot, either in a bread roll with your favorite salad ingredients or with a flavorful salsa on the side.
Nutritional Information (Per Serving):
- Calories: 176
- Total Fat: 5.9g
- Saturated Fat: 0.9g
- Cholesterol: 35.4mg
- Sodium: 25.1mg
- Total Carbohydrates: 23.4g
- Dietary Fiber: 6g
- Sugar: 1.4g
- Protein: 8.2g
Tips:
- Customize the burgers by adding your favorite spices or seasonings to the mixture.
- For a gluten-free option, use almond flour or gluten-free breadcrumbs instead of plain flour.
- These burgers can be made ahead of time and stored in the refrigerator for up to 3 days before cooking.
- Serve the burgers with your choice of condiments, such as ketchup, mustard, or barbecue sauce, for extra flavor.
Dad’s Note:
These veggie burgers are a testament to Laura’s culinary skills and her thoughtful gesture of giving Dad a break from the kitchen. Enjoy them with friends and family at your next barbecue or quick meal!