I decided this week I would try my hand at creating my own veggie burger. There are so many things I want in a veggie burger, texture, flavor, heat, and having it have plenty of protein. Also, the most important thing: holding together. I started by using red lentils as a base. They are starchy and break down when cooked making a great base to hold the burger together as well as add protein. I then used kidney beans for structure, texture, and protein. For even more texture and flavor, I added corn, peas and bell pepper. Finally to round out the flavor, chili powder, habanero pepper, and cumin. A little flax seed for fiber and extra insurance to hold the burger together.
To make this a full meal, I added some broccoli and carrot slaw. which rounds out the vitamins, adds some crunch and acidity. A perfect foil for the starchy burger. If you want to keep this lower carb, you can keep it to the burger and the slaw. Otherwise, add a bun and your favorite toppings. So, I hope you give this a try during the grilling season. If you do, let me know and show some pictures!
Here are the recipes:
Kerry’s Southwestern Veggie Burger
- 1/2 pound dry red kidney beans
- 1 cup red lentils
- 1 tsp, cumin
- 1 tbsp chili powder
- 1 habanero pepper, minced
- 1 tbsp, Ground Flax Seed
- 1 red bell pepper, chopped fine
- 1 tbsp, ultra low sodium soy sauce
- 3 ounces corn kernels
- 1 cup, frozen peas, thawed
Cover the kidney beans with water and soak 8 hours
Add the red lentils to a pot and add 2 cups of water. Bring to a boil, then reduce to a simmer and cover. Cook for 10 minutes or until the water is absorbed. Add to a large bowl and allow to cool.
Add the red kidney beans to a pot with 4 cups of water. Bring to a boil and reduce to a simmer. Cook for 40 minutes or until the beans are soft. Drain and add to the bowl and allow to cool.
When the beans are cooled, mash with a fork until roughly mashed. Add the rest of the ingredients to the bowl and mix. Form into 8 patties. Place into the fridge for 30 minutes to firm up the burgers.
Heat a non-stick skillet over medium high heat and spray with cooking spray. Place in the burgers and fry until a crust forms on the bottom. Flip and cook on the other side until a crust forms. Serve with carrot and broccoli slaw.
Carrot and Broccoli Slaw
- 3 cup grated, Carrots
- 1 12 ounce container of broccoli slaw
- 0.25 cup, Cilantro
- 0.50 tsp, Cumin
- 1 tsp, Spices, chili powder
- 2 tsp, Sugar
- 2 tbsp vegetable oil
- 0.5 cup red wine vinegar
Add the carrots, broccoli slaw and cilantro to a large bowl and mix.
Add the spices, sugar, oil and vinegar to a jar with a tight fitting lid. Put on the lid and shake until combined.
Add the dressing to the slaw mix and toss. Cover and put in the fridge for 30 minutes for the flavors to meld.