Grillable Veggie Burger
Try this Grillable Veggie Burger recipe, or contribute your own.
Try this Grillable Veggie Burger recipe, or contribute your own.
- 1 tbsp lemon juice
- 1 medium onion
- 1 tsp oil
- 1 tsp coriander seeds
- 1/2 tsp smoked paprika
- 1/2 cup sunflower seeds or pepitas or heaping 1/2 cup nuts
- 1/4 tsp fennel seeds (optional)
- 1 hot green chile finely chopped or 2 tbsp green bell pepper
- 1.5 tsp old bay seasoning + 1/2 tsp garlic powder + 1/2 ts or 2 tsp cajun/taco/chili powder blend of choice + 1/2/ tsp garlic powder
- 1 cup cooked brown or white rice ( i prefer white in the
- 1 15 oz can black beans drained well or 1.5 cups cooked
- 3/4 tsp salt (more or less depending on if the beans and r
- 2 to 3 tbsp bbq sauce
- 1.5 tbsp flax seed meal
- 1/4 cup breadcrumbs (use gluten-free if needed)
- 2 tbsp or more flour (use rice flour or chickpea flour fo
- tomato slices onion slices
- sprouts or baby greens
- bbq sauce mustard ketchup etc
- Carbohydrate 0.448680300372297 g
- Cholesterol 0 mg
- Fat 3.691189 g
- Fiber 0.235854008816153 g
- Protein 0.0815650000163931 g
- Saturated Fat 0.47411124 g
- Serving Size 1 1 Serving (6g)
- Sodium 0.21353000004314 mg
- Sugar 0.212826291556144 g
- Trans Fat 0.180720159999999 g
- Calories 34 calories
Step-by-step
- Toast the seeds on a skillet over medium heat for 3 to 4 minutes. Stir occasionally to avoid burning.
- Add the coriander seeds and fennel seeds after 2 minutes of toasting and mix in.
- Take off heat and set aside to cool.
- Make the smoky caramelized onions: Heat oil in a skillet over medium heat.
- Add onion, green chile, ½ tsp salt and ½ tsp sugar.
- Cook for 5 minutes, stirring occasionally.
- Add ½ tsp smoked paprika and mix. Cook for a minute.
- Add a good splash of water and continue to cook for another 3 to 4 minutes, then use.
- In a food processor, add the seeds and spices.
- Add the seasoning, garlic and cayenne (if using for additional heat) and process until coarse meal.
- Add the rice and 1 cup of black beans, salt, 3-4 tbsp of the smoky caramelized onions, lemon juice, flaxmeal, and bbq sauce.
- Process until most of the beans have broken down.
- Transfer the mixture to a bowl. Mix in the breadcrumbs, flour, and remaining black beans.
- Taste and adjust salt, heat, and seasoning. Add more if needed and mix in.
- Add more flour if needed. (I usually add some cayenne if using old bay seasoning.)
- Chill for 10 minutes in the fridge.
- Shape into patties using a cookie cutter (press mixture into a cookie cutter until packed. Tap to release. Even out the top).
- Heat up the grill over medium heat. When hot, grill for 3 to 5 minutes per side. Or pan fry in a skillet over medium heat with a little oil.
- Dress with the smoky caramelized onion, tomato slices, bbq sauce or ketchup and mustard, or vegan ranch.
My Unexpected Culinary Adventure: A Black Bean and Sunflower Seed Burger Journey
As a busy working mom, finding time to cook healthy and delicious meals often feels like a Herculean task. My days are a whirlwind of meetings, school runs, and trying to squeeze in a workout whenever possible. I often crave quick, satisfying meals that don't compromise on flavor or nutrition. That's where this Grillable Veggie Burger recipe truly shines. I stumbled upon it while browsing through a food blog, drawn in by the promise of a flavorful, easy-to-make burger that I could even grill – perfect for those rare moments of summer relaxation on the patio.
Initially, I was hesitant. Veggie burgers can often be bland or fall apart, a disappointing end to a busy day’s efforts. But this recipe promised something different. The combination of black beans, sunflower seeds, and smoky caramelized onions immediately sparked my interest. The ingredient list seemed manageable, the steps straightforward, and the potential reward – a delicious, healthy, and satisfying meal – was more than enough incentive to give it a try. I imagined myself, after a long day at work, relaxing in the evening sun, enjoying a juicy, flavourful burger that I had made myself – a small victory in the midst of everyday chaos.
The preparation was surprisingly simple. The smoky caramelized onions, a key element in the recipe, added a depth of flavor that elevated the entire dish. The process of toasting the sunflower seeds and carefully combining the ingredients felt almost meditative. It was a welcome contrast to the constant demands of my day. Even the chilling step, which initially seemed unnecessary, contributed to the burger's overall texture, creating patties that held their shape beautifully on the grill. It was a moment of quiet satisfaction amidst the bustle.
Grilling the burgers was a pure delight. The scent of grilling filled the air as the patties browned beautifully. Each bite was a burst of flavor – the earthy black beans, the crunchy sunflower seeds, and the sweet, smoky onions all harmonizing perfectly. It was a taste of summer, of relaxation, and of accomplishment. I served the burgers on toasted buns, with a generous helping of my favorite toppings – fresh tomato slices, a drizzle of BBQ sauce, and a sprinkle of sprouts for added freshness. It was a simple yet incredibly satisfying meal, a true testament to the power of simple, delicious recipes.
This Grillable Veggie Burger recipe isn't just a meal; it's an experience. It's a reminder that even amidst a busy schedule, there's time for simple pleasures, for nourishing ourselves with delicious, healthy food, and for savoring the satisfaction of creating something delicious from scratch. It’s a testament to the fact that even the most time-constrained individuals can find joy in cooking, and that often, the simplest recipes yield the most rewarding results. This recipe has become a regular in my weeknight rotation, a simple yet elegant solution for a healthy and flavorful meal after a long day. I highly recommend it to anyone, regardless of their culinary experience, looking for a delicious and satisfying veggie burger option.
Beyond its taste, this recipe offers flexibility. Feel free to experiment with different spices, add your favorite vegetables, or adjust the seasoning to your preference. It's a blank canvas for your culinary creativity, allowing you to personalize the burger to your own taste. I've tried variations with different types of beans, adding roasted red peppers, or incorporating different types of nuts – each time achieving a unique and delicious result. The beauty of this recipe lies in its adaptability – a welcome change from rigid instructions for a busy life. Its simplicity, combined with its delicious result, is a breath of fresh air in a world of complicated recipes and time constraints.
This recipe isn't just a meal; it's a small act of self-care in a busy life, a testament to the fact that healthy eating can be both simple and delicious. It’s a reminder that we can find joy and satisfaction in the simplest of things, and that even amidst the chaos of a busy day, there's always time to create something beautiful, nutritious and flavorful in the kitchen.
