She Strengthens

The Quest for the Perfect Veggie Burger

In an era where plant-based diets are on the rise, veggie burgers have become a staple in many restaurants and homes. However, finding a truly exceptional veggie burger can be a challenge. We embarked on a mission to create the ultimate veggie burger, and after experimenting with various ingredients and techniques, we’re excited to share our recipe with you.

Understanding the Key Ingredients

To craft the perfect veggie burger, it’s essential to understand the role of each ingredient. TVP (textured vegetable protein) is a game-changer, providing a meat-like texture and a boost of protein. Panko breadcrumbs add a satisfying crunch, while lentils and brown rice provide fiber and texture.

Preparing the Ingredients

Before diving into the recipe, make sure you have cooked lentils and brown rice ready to go. You’ll also need to prepare the kaiser rolls in advance. Don’t worry, it’s worth the extra effort!

The Recipe

Yield: 7 burgers
Difficulty: Medium
Total Time: 1 hour
Active Time: 30 minutes

Ingredients:

• 1 cup dry TVP
• 3/4 cup hot water
• 1 cup grated zucchini
• 1 teaspoon kosher salt
• 4 tablespoons olive oil
• 1/2 cup minced yellow onion
• 1 medium garlic clove, minced
• 3/4 cup grated carrot
• 1/3 cup peeled, shredded red beet
• 1/4 cup plus 2 tablespoons sunflower seeds
• 2 teaspoons tomato paste
• 2 teaspoons ground mustard
• 1 1/2 cups cooked short-grain brown rice
• 2/3 cup cooked brown lentils
• 2 tablespoons minced Italian parsley leaves
• 1 tablespoon dried thyme
• 1 cup coarse whole-wheat panko
• 3/4 cup sliced cremini mushrooms
• 1 large egg
• 1 large egg white
• 3 tablespoons tamari or soy sauce
• 1/4 teaspoon freshly ground black pepper
• 7 whole-wheat buns or kaiser rolls

Instructions

1. Combine TVP and water in a medium bowl. Set aside until ready to use.
2. Toss zucchini with salt and let it drain for at least 10 minutes. Squeeze out excess water and set aside.
3. Heat olive oil in a small frying pan over medium heat. Add onion and garlic and cook until soft and translucent.
4. In a large mixing bowl, combine TVP mixture, zucchini, carrot, beet, sunflower seeds, tomato paste, ground mustard, brown rice, lentils, parsley, thyme, and panko. Add sautéed onion and garlic and mix well.
5. Heat olive oil in the same frying pan over medium-high heat. Add mushrooms and cook until tender and nicely browned.
6. Transfer mushrooms to a food processor and add egg, egg white, tamari, pepper, and remaining salt, TVP, sunflower seeds, brown rice, lentils, and panko. Process until well combined.
7. Add the puréed mushroom mixture to the reserved TVP mixture and combine well. Form into 7 patties and place on a baking sheet.
8. Heat olive oil in a large nonstick frying pan over medium-high heat. Add 3 patties and brown on one side, then flip and cook until crispy and heated through. Repeat with remaining patties.

Beverage Pairing

Veramonte Sauvignon Blanc Reserva from Chile is the perfect match for this earthy burger. The crisp, citrusy flavors will complement the rich flavors of the veggie burger. Cheers!