A while back, the team at No Meat Athlete posted an awesome basic veggie burger recipe that I’ve been dying to try. So one Sunday, I loaded up the recipe, pulled out some food that needed to be used up, modified things a little, and poof! We have veggie burgers. 🙂
1 can kidney beans (drained & rinsed)
1 cup chopped onion
2 cups chopped zucchini
1 cup chopped carrots
1 tbsp olive oil
3 tbsp BBQ sauce
1 tbsp spicy mustard
1 tbsp steak spice
1 cup cornmeal
Plus additional oil for frying.
First you heat the oil in a pan and fry the onions, carrots and zucchini for 5-10 minutes.
While those are cooking, drain and rinse the beans, and put them in the food processor. Add the BBQ sauce and mustard, steak spice, and top with the fried vegetables.
Pulse until blended but still chunky. Add the cornmeal and pulse again.
At this point, the mixture didn’t seem to be mixed well enough, so I scooped it out of the processor into a bowl, and finished mixing it with a spoon.
I wasn’t sure the mixture seemed wet enough, but when I went to shape them into patties and balls, they held together well.
Then I heated a small amount of olive oil in a frying pan (about 1 tsp), and seared each patty for about 2-3 minutes per side. I did the same with the veggies balls.
This recipe made 12 good sized patties and 4 veggie balls (which were the equivalent of half a patty). I made a veggie ball sandwich for supper with them, and heated the patties up in the microwave at work for lunches a couple of times. They turned out really good! I froze the rest for later use.
The nutritional breakdown works out like this (based on 14 servings):
Protein: 3 grams
Carbs: 16 grams
Fats: 1 grams
I did not do a specific cost calculation, but a rough estimate breaks out like this:
Olive Oil: $.10
BBQ Sauce: $.50
Cornmeal: $.25 (? Not sure – it’s been a while since I bought it)
Per serving: $.25
Cheap, tasty, good for you. And not super complicated to make, either.