Feed Zone Cookbook reader Matthew S. asked us for more ways to make vegetarian burgers. Here’s what Chef Biju had to say:
We often get asked about vegetarian options for some of our dishes, and now with grilling and burger season here it’s only fair that we expand on our Feed Zone Veggie Burger recipe a bit.
Using any veggie pulp from juicing is a great way to add structure to your favorite veggie burger or meat ball recipe.
Some of the best veggie burgers I’ve had are basically black beans or mashed garbanzos. By combining your favorite protein with veggie pulp, you’ll get both the texture and feel of a traditional burger with the added protein and richness of beans.
Try some version of the following, but keep in mind that you’ll have to adjust based on how wet your mixture turns out. This will depend greatly on your juicer and the seasoning and vegetables you use.
Vegan Veggie Burgers
- 1 cup veg pulp (apples, beets, carrots, kale, or any other combo)
- 1 cup cooked sticky rice (calrose, jasmine, or sushi)
- 1 cup cooked or good quality canned, low-sodium beans or lentils rinsed and thoroughly drained
- 1 tablespoon of your favorite seasonings
- salt, pepper, brown sugar to taste
- Mix everything, then slowly add in just enough flour to make mixture into firm rounds (any type of flour will do).
- Press the mixture into rounds, dust both sides with flour or bread crumbs, and sear on medium-high heat in olive oil until crisp and golden on both sides, then set aside.
- You can finish cooking the burgers in the pan or on a grill until they are warm inside or use in oven at 375 for 12-15 minutes until warm. Since all the ingredients are cooked, just use this finishing step to hit the right temp and texture that you like.
Optional: 1/2 cup panko or regular bread crumbs. For added protein, include 1/2 cup textured vegetable protein or 2 eggs in the mixture. If you add eggs, be sure to cook them thoroughly.
The Feed Zone Cookbook includes 104 vegetarian and gluten-free recipes for athletes! Please order the book from your local bookstore; bike, tri, or running shop; or from these booksellers: