Featured in: Health  |  June 30, 2020

Three Plant-Based Burgers for Your Next Cookout

By Lisa James

Love to grill but you don’t do meat? No problem! These burgers are so good even the carnivores in your family will approve.

HempNutty Burgers

2 cups cooked or canned black beans

1 cup cooked short-grain brown rice

1/2 cup whole wheat bread crumbs

1/2 cup shelled hempseed

1/4 cup rolled oats

2 tbsp almond butter

2 tsp olive oil (plus 1/2 cup for cooking)

1 small onion, diced

1 tsp poultry seasoning (dried parsley, sage, rosemary, thyme)

1 tsp sea salt

pinch chili powder

  1. Combine first 6 ingredients in large bowl.
  2. Place 2 tsp oil in a skillet over medium heat; add onion. When onion begins to sizzle, add seasonings and sauté for 2–3 minutes. Stir into bean mixture and mix well. With moist hands, form into patties.
  3. Heat remaining oil in skillet. Fry burgers until golden crisp on the outside, turning once.

Yield: 6

Source: HempNut Cookbook by Richard Rose and Brigitte Mars (Book Publishing Co.)

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Live Garden Burger

2 cups sunflower seeds

3 carrots, cleaned and scraped

1 medium onion

1/4 cup raisins

2 tbsp raw agave nectar

1/4 cup olive oil

1 lemon

1 tsp sea salt

1/4 bunch fresh herbs (such as basil, thyme, dill or rosemary)

1 hot pepper

  1. Put the S-blade in a food processor. Pour the sunflower seeds in the processor, secure the lid and grind them to a powder.
  2. Remove the blade. Using a spatula, pour the powdered sunflower seeds into a bowl.
  3. Put the S-blade back into the processor. Cut the carrots into small chunks, approximately 1” thick, and add them to the food processor; grind until puréed.
  4. Slice the onion into small square pieces and add to the food processor. Add the raisins, agave nectar and olive oil.
  5. Slice the lemon in half, juice and pour the juice into the food processor.
  6. Add the sea salt, fresh herbs and hot pepper. Blend the ingredients for approximately 1 minute.
  7. Stop blending, open the lid and use a spatula to scrape down the contents from the walls of the container to ensure that the pâté is evenly blended throughout. Secure the lid and blend for another 30 seconds.
  8. Take off the lid and remove the blade. Using the spatula, add the pâté to the bowl with the sunflower seeds. Knead the pâté with both hands until it is thoroughly mixed, then form into four patties (do not cook; serve as is).

Serves 4

Source: Raw Family Signature Dishes: A Step-by-Step Guide to Essential Live-Food Recipes by Victoria Boutenko (North Atlantic Books). Copyright © 2009 by Victoria Boutenko; reprinted by permission of publisher. Photo by Robert Petetit.

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Corn Burgers with Sun-Dried Tomatoes and Goat Cheese

1.5 cups fresh (from about 3 ears) or frozen corn

2 eggs

1/2 cup stone-ground cornmeal or polenta

1/4 cup all-purpose flour

2 tsp cornstarch

1/2 tsp baking powder

6 scallions, including 1” into the dark green parts, thinly sliced

1 cup oil-packed sun-dried tomatoes, diced

1/2 tsp salt

1/4 tsp freshly ground black pepper

3 oz goat cheese

2 tbsp olive oil

  1. Pulse 1 cup of the corn and the eggs in a food processor until you reach the texture of chunky hummus, not completely liquefied.
  2. In a mixing bowl, whisk together the cornmeal, flour, cornstarch and baking powder. Stir in the remaining half-cup corn, corn-egg mixture, scallions, sun-dried tomatoes, salt and pepper. Crumble the goat cheese over the corn mixture and fold in. Adjust seasonings.
  3. Heat oil in a sauté pan over medium heat. Drop the mixture by heaping quarter-cup portions into the hot skillet, pressing gently with a spatula to round them into burger shapes. Cook until golden brown on the bottoms, 4–5 minutes (lower the heat if they cook too quickly). Carefully flip and cook until firm and browned, another 4–5 minutes.

Yield: 6 five-inch burgers

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Recipe from Veggie Burgers Every Which Way: Fresh, Flavorful And Healthy Vegan And Vegetarian Burgers—Plus Toppings, Sides, Buns And More by Lukas Volger, Copyright © 2010. Photo: © Christina Heaston, 2010. Reprinted by permission of The Experiment, LLC

 

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