From: How to Cook Everything Vegetarian: Simple Meatless Recipes for Great Food by Mark Bittman
Tried it and tastes SOOOO good!
I calculated all calories and this is the breakdown:
Per 100g (about 2 medium patties):
Cal - 175
Fat - 6
Carb - 23
Sugar - 2
Protein - 7
2 cups (400g
) well-cooked white, black, or red beans or chickpeas
or lentils, or one 14-ounce can, drained
1 medium onion
1/2 cup (50g) rolled oats
(preferably not instant)
1 tablespoon chili
powder or spice mix of your choice
------ (or bean-cooking liquid, stock, or other liquid (wine, cream, milk, water, ketchup, etc.) if necessary
2 Tbsp Oil
Salt and pepper
- Combine the beans, onion, oats, chili powder, salt, pepper, and egg in a food processor and pulse until chunky but not puréed.
- Let the mixture rest for a few minutes if time allows.
- With wet hands, shape into whatever size patties you want and again let rest for a few minutes if time allows. (You can make the burger mixture or even shape the burgers up to a day or so in advance. Just cover tightly and refrigerate, then bring everything back to room temperature before cooking.)
- Film the bottom of a large nonstick or well-seasoned cast-iron skillet with oil and turn the heat to medium. A minute later, add the patties.
- Cook until nicely browned on one side, about 5 minutes; turn carefully and cook on the other side until firm and browned.
May be frozen up to 3 months
Simplest Vegan Bean Burger
Many options: Omit the egg, obviously. Add 1/2 cup Mashed Potatoes; or 1/2 cup cooked oatmeal or short-grain rice (white or brown); or 1/4 cup miso or 1/2 cup tofu. Bean-and-Cheese Burger. As a flavor-adder, cheese can't be beat, plus there are two bonuses: You don't have to mess with melting cheese on top of the burger, and-for the most part-it acts as a binder. Add 1/2 to 1 cup grated Parmesan, cheddar, Swiss, Jack, mozzarella, or other cheese to the mix (you can omit the egg if you like).
Of all the veggies you can add to a burger, I like spinach. You can leave it uncooked and just shred it if you prefer (figure about 2 cups), but this gives better results; it's great with a little garlic added: Squeeze dry and chop about 1 cup cooked spinach (you'll need about 8 ounces of raw spinach to start, or you can use frozen spinach); add it to the mix and proceed with the recipe.
Many options, but don't overdo it or the burger will fall apart: Add up to 1/2 cup carrots, bell peppers, shallots, leeks, celery, potato, sweet potato, winter squash, zucchini, or a combination. Cut into chunks as you do the onion and grind with the beans or shred or mince and add afterward.
High-Protein Bean Burger.
The soy gives it just a little boost: Instead of rolled oats, use rolled soy (soy flakes).