Before I share with you the recipe for how to make these, I want to frame the process for you. While you can make burgers from just about any combination of beans (or lentils which is what I used here) vegetables and ground up nuts or seeds, the trick is getting them to stay together AND not remain mushy inside once they are cooked. The key is to have enough WHOLE beans (or lentils) that are NOT too smashed up and for the mixture over all to be not too wet nor too dry when you form it into the patties. Keep this in mind and you really don't need to follow a recipe at all. The other thing that matters is getting a really great finished taste. That is accomplished by using a nice variety of vegetables and herbs for flavor. This is especially important when you omit oil (and salt if you choose to.) Beets make a great addition because of the color that they impart as well. Although I didn't use any sweet potatoes in this version, I could have just as easily steamed up a sweet potato and then mashed it and added it to the mixture. Sweet potato pairs especially well when using black beans instead of lentils. This makes about two dozen small burgers. If using
This recipe makes about two dozen small burgers. if using canned beans or lentils, look for salt-free ones or be sure to rinse them well in strainer.
Ingredients:
4 1/2 cups of cooked or canned beans or lentils well drained.
1/2 cup water
large onion chopped fine
2-3 cloves of garlic finely diced
1 large sweet red pepper finely chopped
2 stalks of celery finely chopped
1 bunch of kale chopped and stems VERY finely chopped.
1 beet grated
1 carrot grated
2 TBS prepared yellow mustard
1 cup ground flax seed
TBS each of onion powder, smoked paprika, thyme and oregano
sprinkle of black pepper
Optional 1-2 TBS gluten-free tamari
Directions:
1.) Place the water into a large skillet and bring to a boil. Add the onion and garlic and sauté for five minutes on medium high. Add the red pepper and celery and continue sautéing and stirring until the water is completely gone. Add the chopped kale, put the lid on and after 2 minutes turn off burner and allow to sit.
2) Place the beans or lentils into a very large bowl and stir in the grated beet and carrot. Then add the cooked vegetables and mix it all together well. Scoop 3 cups of this mixture into a food processor or blender, add the yellow mustard and tamari if using. Blend until it is consistency of tomato paste, then stir it back into big bowl and mix well.
3) Stir in the flax seeds and herbs and mix thoroughly.
4) Take a large cookie sheet or pan and place a sheet of parchment paper on it. Preheat the oven to 350. F. Grab a small handful of the mixture and squeeze it tightly in your hands to mush it together a bit, then flatten it into a burger shape. Carefully press the sides so that they stay together and gently lay it on the parchment paper. Repeat until you have used up all the mixture. It's ok if the burgers are almost touching. Bake for 30 minutes then take flip the burgers over and put them under the broiler (low) for 2-3 minutes until they begin to brown. Remove and serve on a bun with all your favorite fixings, in a wrap, or on a bed of cooked rice or quinoa.
4 1/2 cups of cooked or canned beans or lentils well drained.
1/2 cup water
large onion chopped fine
2-3 cloves of garlic finely diced
1 large sweet red pepper finely chopped
2 stalks of celery finely chopped
1 bunch of kale chopped and stems VERY finely chopped.
1 beet grated
1 carrot grated
2 TBS prepared yellow mustard
1 cup ground flax seed
TBS each of onion powder, smoked paprika, thyme and oregano
sprinkle of black pepper
Optional 1-2 TBS gluten-free tamari
Directions:
1.) Place the water into a large skillet and bring to a boil. Add the onion and garlic and sauté for five minutes on medium high. Add the red pepper and celery and continue sautéing and stirring until the water is completely gone. Add the chopped kale, put the lid on and after 2 minutes turn off burner and allow to sit.
2) Place the beans or lentils into a very large bowl and stir in the grated beet and carrot. Then add the cooked vegetables and mix it all together well. Scoop 3 cups of this mixture into a food processor or blender, add the yellow mustard and tamari if using. Blend until it is consistency of tomato paste, then stir it back into big bowl and mix well.
3) Stir in the flax seeds and herbs and mix thoroughly.
4) Take a large cookie sheet or pan and place a sheet of parchment paper on it. Preheat the oven to 350. F. Grab a small handful of the mixture and squeeze it tightly in your hands to mush it together a bit, then flatten it into a burger shape. Carefully press the sides so that they stay together and gently lay it on the parchment paper. Repeat until you have used up all the mixture. It's ok if the burgers are almost touching. Bake for 30 minutes then take flip the burgers over and put them under the broiler (low) for 2-3 minutes until they begin to brown. Remove and serve on a bun with all your favorite fixings, in a wrap, or on a bed of cooked rice or quinoa.
