Th Perfect Veggie Burger Formula

• Vegetarian

• Produce

  • 1 Adzuki beans
  • 1 Artichokes
  • 1 Avocado
  • 1 Beans, canned
  • 1 Beets
  • 1 Bell peppers
  • 1 Black-eyed peas
  • 1 Broccoli
  • 1 Carrots
  • 1 Cauliflower
  • 1 Chickpeas
  • 1 Citrus, Zest
  • 1 Coriander
  • 1 Corn
  • 1 Fennel
  • 1 Garlic cloves
  • 1 Herbs, fresh
  • 1 Kale
  • 1 Lentils, red or green
  • 1 Mung beans
  • 1 Mushrooms
  • 1 Onion, medium
  • 1 Oregano
  • 1 Scallions
  • 1 Soybeans
  • 1 Spinach
  • 1 Squash
  • 1 Sundried tomatoes
  • 1 Sweet potatoes
  • 1 Zucchini

• Condiments

  • 1 Nut butter, unsweetened
  • 1 Olives
  • 1 Tahini

• Pasta & Grains

  • 1 Buckwheat
  • 1 Bulgur
  • 1 Millet
  • 1 Oats, ground
  • 1 Quinoa
  • 1 Rice

• Baking & Spices

  • 1 Almond meal
  • 1 Black pepper
  • 1 Cayenne, powder
  • 1 Chili powder
  • 1 Cinnamon
  • 1 Cornmeal
  • 1 Curry powder
  • 1 Italian seasoning
  • 1 Paprika, smoked
  • 1/2 tsp Salt
  • 1 Sesame seeds
  • 1 Turmeric

• Oils & Vinegars

  • 1 Oil

• Nuts & Seeds

  • 1 Chia seeds
  • 1 Cumin
  • 1 Flax seeds
  • 1 Nuts

• Bread & Baked Goods

  • 1 Bread crumbs
  • 1 Panko

Found on thecookful.com

Ingredients

• 1 medium onion, diced
• 1-2 garlic cloves
• ½ teaspoon salt
• oil for cooking (e.g. olive oil, coconut oil, peanut oil)
• sweet potatoes
• beets (golden or red)
• carrots
• mushrooms
• spinach
• kale
• corn
• squash
• broccoli
• cauliflower
• artichokes
• zucchini
• bell peppers
• millet
• quinoa
• bulgur
• rice
• buckwheat
• canned beans (e.g. black, pinto, cannellini, kidney)
• lentils (red or green)
• chickpeas
• soybeans
• mung beans
• adzuki beans
• black eyed peas
• 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
• cumin
• chili powder
• smoked paprika
• cayenne powder
• Italian seasoning
• black pepper
• fennel
• oregano
• curry powder
• coriander
• cinnamon
• turmeric
• citrus zest
• ground oats
• cornmeal
• bread crumbs
• panko
• almond meal

Directions

• 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. 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! 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. Test the mixture and add salt to your taste. 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.) 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. 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).