Hearty Carrot & Bean Veggie Burgers
This flavorful and vibrant veggie burger packs a punch with its blend of spices, hearty beans, carrots, and nuts. Adapted from the creatively inspiring Vegetarian Planet by Didi Emmons, it's a colorful and satisfying alternative to traditional meat burgers. You have the flexibility to use canned beans, which can significantly reduce the preparation time, making it an ideal quick meal option.
6
Servings
N/A
Calories
13
Ingredients
Ingredients
corn oil or safflower oil
2-4 tablespoons (divided use)
small onion
1 (minced)
cloves garlic
2-3 (minced)
coriander powder
1 teaspoon
ground cumin
1/2 teaspoon
medium carrots
4 (grated)
pumpkin seeds or your favorite nuts
1/4 cup (chopped)
black beans or adzuki beans
1 cup (cooked)
cooked brown rice or wild rice
1 cup
button mushrooms or firm tofu
1 cup (chopped)
salt or miso
1/2 teaspoon or 2 tablespoons
flat leaf parsley
3 tablespoons (chopped)
unbleached flour
as needed (for dredging)
Instructions
1
Heat 1 tablespoon of the oil in a medium-sized skillet over medium heat.
2
Add the minced onion and garlic, sautéing them until they become translucent, being careful not to let them brown.
3
Stir in the coriander powder and ground cumin, allowing their flavors to meld with the onions and garlic for about 2 minutes.
4
If using mushrooms, add them now and sauté for an additional 5 minutes until they soften.
5
In a large mixing bowl, combine the sautéed onion mixture, grated carrots, chopped nuts or pumpkin seeds, parsley, salt or miso, and a dash of pepper for seasoning.
6
In a food processor, blend the cooked beans and rice until you achieve a puree-like texture and add this mixture to the large bowl.
7
If opting for tofu instead of mushrooms, add it to the mix at this point.
8
Using your hands, gently but thoroughly mix all the ingredients in the bowl, ensuring an even distribution without mashing or over-mixing.
9
Lightly dust your hands with flour to prevent sticking and shape the mixture into six large patties, pressing them together firmly to hold their shape.
10
In a large cast-iron skillet, heat the remaining oil over medium heat.
11
Place patties in the skillet, ensuring not to overcrowd them. Cook each patty for about 4 minutes per side until they achieve a deep golden brown color.
12
Once cooked, serve the patties immediately, perhaps in a bun or with your favorite condiments.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the Hearty Carrot & Bean Veggie Burger?
It is a flavorful and vibrant veggie burger made with a blend of spices, hearty beans, carrots, and nuts, offering a satisfying plant-based alternative to meat burgers.
Who is the original inspiration for this recipe?
This recipe was adapted from the book Vegetarian Planet by Didi Emmons.
How many servings does this recipe produce?
This recipe makes 6 large patties.
Can I use canned beans for this recipe?
Yes, using canned beans is a great way to significantly reduce preparation time.
What types of beans work best in these burgers?
The recipe recommends using either black beans or adzuki beans.
What kind of oil should I use for sautéing and frying?
You can use corn oil or safflower oil, using 2 to 4 tablespoons in total for divided use.
What spices provide the main flavor profile?
The burgers are seasoned with coriander powder and ground cumin.
How should the carrots be prepared?
You will need 4 medium carrots that have been grated.
Can I use tofu instead of mushrooms?
Yes, the recipe allows for 1 cup of firm tofu as a substitute for button mushrooms.
What type of rice should I use for the base?
You can use either cooked brown rice or wild rice.
How do I process the beans and rice?
The cooked beans and rice should be blended in a food processor until they reach a puree-like texture.
Should I use salt or miso for seasoning?
You can choose between 1/2 teaspoon of salt or 2 tablespoons of miso depending on your preference.
What kind of nuts or seeds are recommended?
The recipe calls for 1/4 cup of chopped pumpkin seeds or your favorite nuts.
How do I sauté the onion and garlic?
Sauté the minced onion and garlic in oil over medium heat until they are translucent, ensuring they do not brown.
What is the role of flour in this recipe?
Unbleached flour is used to lightly dust your hands to prevent the mixture from sticking while shaping the patties.
How long should I cook the patties?
Cook the patties for about 4 minutes per side.
How do I know when the patties are finished cooking?
The burgers are done when they have achieved a deep golden brown color on both sides.
What is the best way to mix the ingredients?
Use your hands to gently but thoroughly mix the ingredients to ensure even distribution without mashing or over-mixing.
What equipment is best for frying the burgers?
A large cast-iron skillet is recommended for cooking the patties.
Is this recipe considered healthy?
Yes, it is tagged as healthy and plant-based, featuring high-fiber beans and nutrient-rich carrots.
What kind of parsley should I use?
The recipe specifies 3 tablespoons of chopped flat leaf parsley.
Can I add the mushrooms at the same time as the spices?
No, stir in the spices first for 2 minutes, then add the mushrooms and sauté for an additional 5 minutes.
How should I serve these veggie burgers?
They can be served immediately in a bun or with your favorite condiments.
Is this recipe suitable for vegetarians?
Absolutely, it is specifically designed as a meatless, vegetarian option.
What size should the onion be?
The recipe calls for one small onion, minced.
How many garlic cloves are needed?
You will need between 2 and 3 minced cloves of garlic.
Do I need to press the patties firmly?
Yes, you should press them together firmly to help them hold their shape during cooking.
Is this recipe easy to make?
Yes, it is tagged as an easy recipe, especially if using pre-cooked or canned beans.
Can I use pumpkin seeds instead of nuts?
Yes, the recipe suggests 1/4 cup of either chopped pumpkin seeds or your favorite nuts.
Should the beans and rice be cooked before starting?
Yes, both the rice and the beans must be cooked before they are blended in the food processor.