Marvelous Meatless Veggie Burgers

These veggie burgers are a tasty and satisfying plant-based option. Made with black beans, mushrooms, broccoli, carrots, spinach, onions, and spices, these burgers are bursting with flavor, fiber, and other nutrients to support energy and support normal immune function. 

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Black beans, walnuts, and mushrooms give the burger a foundation with plant-based protein, fiber, and heart-healthy fats. Broccoli and spinach add iron and antioxidants like vitamins A and C. Whole-wheat bread crumbs and brown rice contribute more fiber to promote fullness and normal digestion. Spices like smoked paprika and chili powder add depth and smoky flavor.

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This recipe uses a food processor for easier preparation. If you don't have one, you can use a blender. Make sure to turn it off and scrape the sides down several times throughout the chopping process to make sure the entire mixture is evenly chopped.

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These veggie burgers are a delicious, excellent choice for a balanced, meat-free meal that supports heart health, aids digestion, and provides essential nutrients for sustained energy. 

Variations and Serving Suggestions

• For a spicy kick, add a dash of cayenne pepper or finely chopped jalapeño for extra heat.

• To add a cheesy flavor while keeping the burgers vegan, nix in a small amount of shredded vegan cheese.
• If you eat dairy, try adding feta cheese or blue cheese for extra flavor. 
• Turn it into a southwestern-style burger with yellow corn, cilantro, and lime juice.

• Try swapping out parsley for other herbs like basil or cilantro.

• Substitute walnuts with sunflower seeds or add chia seeds for a crunchier texture.
• For a gluten-free burger, use gluten-free breadcrumbs instead of whole wheat breadcrumbs.
• For a classic-style burger, serve on a thin whole-grain bun with lettuce, tomato, onion, and your favorite condiments like ketchup and mustard.

• For a low-carb burger, wrap the patty in large lettuce leaves, and try adding sliced avocado, cucumbers, and a drizzle of tahini sauce.
• For a satisfying low-carb salad, place the burger patty on top of a bed of mixed greens, cherry tomatoes, and cucumbers, with a balsamic vinaigrette or lemon and olive oil vinaigrette.
• Make a meatless bowl with a veggie burger, cooked quinoa, grilled vegetables or lettuce, and tahini sauce.
• Serve your burger with oven-baked sweet potato or zucchini fries instead of French fries for a healthier twist.

Recipe for Marvelous Meatless Veggie Burgers

Makes 8 patties

Ingredients:

• 1 ½ cups of cooked black beans, drained, rinsed with water, and dried
• 8 ounces of mushrooms
• 1 medium carrot
• 1 ½ cups of broccoli florets
• ¼ medium-sized onion
• 2 garlic cloves
• 2 tablespoons of olive oil or avocado oil
• 1 teaspoon of smoked paprika
• 1 teaspoon of chili powder
• ¾ teaspoon of fine sea salt
• ¼ teaspoon of ground black pepper
• ⅓ cup of walnuts
• 2 cups of spinach leaves
• ¼ cup of parsley
• ½ cup of whole wheat bread crumbs
• 2 large eggs
• 1 tablespoon of tomato paste
• ¾ cup of cooked brown rice

Instructions:

1. Position the oven racks so two baking sheets can fit in the oven at one time. Preheat the oven to 400 degrees. Line two baking sheets with parchment paper.
2. Spread the black beans on the first prepared baking sheet.
3. Roughly chop the mushrooms, removing any tough stems. Chop the carrot, broccoli, and onion into ½ inch pieces.
4. Add the mushrooms, chopped veggies, garlic, oil, smoked paprika, chili powder, salt, and pepper to a food processor and pulse until coarsely ground. Put this ground mixture onto the second prepared baking sheet and pat it into a thin, even layer.
5. Put both baking sheets into the oven. Roast the beans until dry and the skins are slightly split, about 15 minutes. Roast the vegetables until they look dry and toasted, about 30 minutes. Stir the vegetable mixture a few times while baking and pat them back into a thin layer to prevent outer edges from burning. Once cooked, remove the beans and vegetables from the oven and set them aside to cool.
6. While the beans and vegetables are cooking, rinse and dry the food processor. Place the walnuts, spinach leaves, and parsley in the clean food processor bowl. Briefly pulse until roughly chopped. The consistency of this should resemble breadcrumbs.
7. Add the cooled beans to this walnut/spinach/parsley mixture and pulse 5-10 times until the beans look crumbled.
8. Add the cooled roasted vegetables, whole wheat breadcrumbs, eggs, and tomato paste to the bean mixture. Pulse until everything is just combined. Leave some chunks if desired. Transfer this mixture to a large bowl and gently fold in the cooked rice.
9. Divide the mixture into 8 equal portions of 3-4 ounces each.. Form each portion into a patty that is about ½ inch thick.
10. Heat cooking spray in a skillet over medium-low heat. Place the patties in the skillet and cook on each side for 4 to 6 minutes until heated through and firm and browned. If the patties fall apart when flipping them, gently press any loose bits back into the sides of the patties.

Nutrition information per serving (1 patty): 190 calories; 8 grams of total fat; 1 gram of saturated fat; 47 mg of cholesterol; 320 mg of sodium; 23 grams of carbohydrates; 5 grams of fiber; 3 grams of sugar; 8 grams of protein

Reviewed by Natalie Stein, MS, MPH, CDCES