Soy-Free Veggie Burgers

Posted on

veggie-burgers

Sometimes it came be difficult to find a vegetarian/vegan recipe that doesn’t require soy. Most vegetarian/vegan oriented meals do contain some soy or tofu. As I may have mentioned before, I never liked tofu since the beginning of times. I personally don’t have anything against those who do eat tofu. Its their prerogative. This blog post is not dedicated to bashing and vilifying tofu. Everyone has their taste aversions and food that you couldn’t pay them enough to eat. So do I  and its tofu and okra. When it comes to making vegetarian dishes, I try to limit my intake of soy as too much of it isn’t healthy. The point being is that if I could find a viable solution to do away with tofu or soy in any vegan dish I create, I would. As a meat-eater, I happen to enjoy vegetarian meals a lot. In fact, I grew up on veggie burgers. But as most of you know, veggie burgers have ample amounts of soy in them. Especially the frozen packaged kinds. When I decided to make veggie burgers for dinner, my husband was a bit reluctant with the idea mainly because of the soy aspect. Luckily for us, we are both on the same page on that subject. Veggie burgers are a creative and healthy way to incorporate more vegetables in your diet. For a kid friendly version (as a lot of kids can be fastidious when it comes to eating vegetable. I guess I was a freak because I liked most veggies, particularly those that didn’t smell), you can serve this burger with a slice of low fat cheese. You can serve these burgers on a bun dolloped with minted fat free plain yogurt on top of the burger. There are many variations to making veggie burgers. Feel free to share some of your ideas and suggestions 🙂

I promise to post a meat version at some point in the near future.

 

For this recipe, you will need:

  1.  1 cup of cooked chickpeas drained
  2. 2  1/2 cups of steamed broccoli, cauliflower and carrot mixture drained
  3. 1 cup of red bell pepper chopped
  4. 1 small jalapeno seeded and diced (if you like your burgers to be spicier, use a larger jalapeno)
  5. 6 cremini  mushrooms finely chopped
  6. 1 onion chopped
  7. 2 cloves of garlic minced
  8. 1/2 cup of fresh spinach
  9. 3 tablespoons of olive oil
  10. 2 egg whites or 1/4 cup of egg substitutes
  11. 1 teaspoon of cumin
  12. 1 teaspoon of lemon zest
  13. 1 teaspoon of paprika
  14. 1 teaspoon of celery seeds
  15. 1/2  cup of flour
  16. 1/3 cup of bread crumbs

Instructions 

In a large skillet heat 1 tablespoon oil over medium high heat. Stir in onions, garlic, mushrooms, scallions, and bell pepper. Cook for 3-4 minutes.  Add cumin,celery seeds, and paprika and cook for 30 seconds. Remove from heat and stir in spinach. Once the vegetables have been cooked, place them in a food processor along with the chickpeas and steamed vegetable mixture and mix well till smooth. Place vegetable mixture in a bowl and add some flour,bread crumbs,zest,salt, and pepper. Mix well. Add more flour if necessary. Shape each mixture into 10 disks and place them on a plate. Allow them to chill for an hour.  Heat 2 tablespoons olive oil in non-stick skillet and cook veggie burgers until golden on each side.

Yields 10 veggie burgers

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s