A veggie burger that doesn’t miss the mark

food2

 

food1Chef Wendell has finally discovered the perfect Veggie Burger recipe!  This easy peasy, guaranteed-to-please food processor version will score a touchdown. Most store-bought frozen alternative meat patties often disappoint and give veggie burgers an underserved bad rap.  Why not make your own where you control the ingredients? No one will know these flavorful sliders are chocked full of nourishing vitamins and bell-ringing fiber.

  • There’s no other food that makes our mouths water more than burgers.
  • Folks are learning-ground beef burgers can damage health and are seeking alternatives.
  • Finding gluten-free veggie burgers — ready-to-eat burgers suitable for both the gluten-free diet and a vegetarian or vegan diet — can represent somewhat of a challenge since many of the meat substitute products on the market use wheat gluten as a primary ingredient.
  • Wheat gluten as a major ingredient in their products. Avoid Morningstar Farms, Boca Burgers, and Gardenburger products — virtually all of their products contain wheat and gluten ingredients.
  • Get thee back into the kitchen and make your own.
  • BTW: Ketchup! Is not your friend. (HFCS, filler and sugar. Scant tomato)
  • French Fries are not your friend either. (Obesity and cancer connection made)
  • Sweet Potato Fries are an excellent alternative. (Vitamin A and fiber)

For more from Chef Wendell or to get a copy of his latest book, “Eat Right Now 3.0,” go to www.chefwendell.com.

 

food3Veggie Black Bean Burger Sliders with Avocado and Sweet Potato Fries

1 onion coarsely chopped

1 cup cooked long grain brown rice

1 cup whole wheat breadcrumbs

2 cups black beans

1 tbsp. chili powder

1 tsp. cumin

1 tsp. Himalayan salt

2 tbsp. EVOO or avocado oil

Idea: 1 avocado if you wish to add to the burger

Baby spinach leaves

Cherry Tomato circles

12 Whole grain cocktail or dinner rolls

Bagged sweet potato fries from grocery freezer

Instructions:

  • Bake sweet potato fries according to instructions. Reserve.
  • Preheat oven to 350 °
  • In a food processer pulse onion, cooked rice breadcrumbs, black beans, chili powder, salt, cumin and tomato paste and mix till well combined. (about 15 seconds)
  • Divide mixture into 12 portions and form into patties.
  • Place patties on an oiled baking sheet pan.
  • Bake 12 minutes, turn over the patties and continue cooking for 10 minutes.
  • Serve on buns and garnish with tomatoes, romaine lettuce / spinach leaves and condiment.

Tips:

  • Spread avocado on bun or add slices.
  • Try Veganese instead of Hellman’s-cleaner and healthier
  • Onion, tomato, dark green lettuce as opposed to iceberg.