… Everyone loves a burger and folks who do not eat meat (or want to eat less) are no exception.
Unfortunately, most of the veggie burgers out there are highly processed and expensive to boot. According to the USDA’s Economic Research Service, pinto beans cost about 13 cents per edible cup. Plus they are packed with nutrient dense, high fiber goodness, and are virtually fat-free too.
Even with the other ingredients, these burgers are about 30 cents each, less than one third the price of the packaged variety and far tastier. We usually make a double batch and freeze them so that we can have a quick meal anytime. Pack them in a sandwich, top with tomato sauce, chipotle mayo or just prepare like an old-fashioned burger, pickles, lettuce, tomato and all.
This recipe is just a jumping off point as there are lots of ways to vary it with additions like chopped mushrooms, sprouted grains, heirloom rice, fresh herbs, and more. Once you get the hang of how these patties come together, you’ll be expanding your burger repertoire every time you start mixing.
4 cups cooked pinto beans (canned is ok but less flavorful than home-cooked)
3 cups cooked quinoa (or millet)
½ cup vital wheat gluten flour
¼ cup nutritional yeast
1 ½ tsp. salt (or to taste)
1 tsp. black pepper
3 tbsp. dried onion
1 tbsp. Italian seasoning or herbs de Provence
2 tbsp raw sunflower seeds (optional)
1 tsp. olive oil
How to do it:
In a food processor, blender or using a stick blender, mix together beans and quinoa until beans are mostly chopped. Transfer to a big bowl and mix in remaining ingredients. Mixture should be firm. If it’s too firm, add a few teaspoons of water or bean cooking liquid. If it’s too loose, add more beans, quinoa, or gluten. Line a baking sheet with parchment paper. With lightly oiled hands, shape into patties and bake at 375 degrees for 15 minutes each side. At this point, you can enjoy as is or freeze (using the parchment paper to separate patties) for the future. Delish!