We know the Super Bowl is coming…(go Patriots! *wink*) and we know that around Super Bowl time, the influx of burgers and wings come forth with great bluster. If you’re vegetarian, though, you tend to get left out of the mix and are relegated to the chips and salsa table.
Not anymore!
Check out our two tested and approved recipes for the perfect veggie burger, whether you’re vegan, vegetarian, or pescetarian. Enjoy!
Black Bean and Sweet Potato Burger
Serves 4
1 15-oz can black beans, drained
1 small sweet potato, roasted
2 teaspoons cilantro, minced
½ cup red and green peppers
¼ cup onion, minced
½ cup + 2 Tablespoons whole wheat bread crumbs
1 egg, beaten (for a vegan burger, replace with egg substitute)
1 ½ teaspoon cumin, lightly toasted
1 teaspoon paprika
1 teaspoon coriander
Salt and pepper to taste
¼ cup olive oil
½ cup whole wheat flour
In a food processor or blender, blend together peppers and onion till pureed. Set aside. In a bowl, combine drained black beans and roasted sweet potato and mash with a potato masher until both are roughly mashed and combined. Add pureed peppers and onions, seasonings, and bread crumbs, and combine with a spoon or your hands. Add beaten egg until mixture is moist yet firm, mix together.
Create medium sized burger patties with mixture and dust each side of each patty with whole wheat flour. In a pan heated with ¼ cup olive oil, cook each burger patty until browned on each side. Serve on sandwich thins with ketchup and mustard or your favorite condiment.
Curried Salmon Burgers
Serves 4
1 can pink salmon, bones picked out
1 teaspoon turmeric
1 ½ teaspoon curry powder
½ teaspoon amchar masala
1 teaspoon chadon beni*
2 teaspoons green seasoning**
½ cup onion, minced
½ cup green pepper, minced
2 egg whites, vigorously beaten
½ cup bread crumbs
Salt and pepper to taste
¼ cup olive oil
½ cup whole wheat flour
In a large bowl, combine all ingredients and mix together until mixture is firm yet moist. (We prefer a burger with a moist texture but feel free to add additional bread crumbs to suit your textural needs.) Create medium sized patties and dust with whole wheat flour. In a pan, sauté each patty in heated pan with ¼ cup olive oil until browned on both sides. Serve on sandwich thins or your favorite bakery bun.
*Chadon beni is a popular Trinidadian herb, sold under the name culantro or recao in grocery stores catering to ethnic customers. If you cannot find it in your local grocery, cilantro can be substituted, just double the quantity.
** Green seasoning is a Trinidadian seasoning used in various aspects of cooking. It is a ground seasoning with chadon beni, scallions, and other herbs. It can be found in ethnic groceries or in the ethnic aisle of your local grocery. Matouk’s is a popular brand to look for.