4
4 ratings

The Perfect Veggie Burger

Smoky, mild in flavor, and rich, this recipe makes a slam dunk mimic of a beef burger

What’s perfect for one person may not be for another, but trust me when I say you will think this veggie burger is as near to perfect as one can get. It’s hearty, mild in flavor, and rich — a fantastic mimic of a beef burger. I don’t care for spicy veggie burgers or overly flavorful ones, because I think the most important characteristic is a moist, meaty texture, which the mushrooms and grapeseed oil help achieve. I sometimes like to make my own bread crumbs using a local organic sourdough bread. I just let it sit on the counter to dry out a bit, and then pulse it into fine crumbs.

These burgers are great served with the usual bun, lettuce, tomato, red onion, and condiments. I have also baked this in a bread pan for a homemade meat loaf, and served it with garlic and thyme mashed potatoes.

In Pure Food: Eat Clean with Seasonal, Plant-Based Recipes Veronica Bosgraaf shares her easy vegetarian recipes — many of which are vegan and gluten-free, too — and tips for "cleaning" one's kitchen and lifestyle, from removing processed foods from the shopping cart at the supermarket to getting rid of chemical cleaners. Organized by month of the year, the recipes make use of whole grains, fresh produce, and other unprocessed ingredients, steering clear of refined sugar and grains and hydrogenated fats.  Pure Food shows the simple steps busy home cooks can take to make their cooking more healthful—and delicious.

Ingredients

  • 1 Cup chopped yellow onion
  • 1/2 Cup chopped celery
  • 1/4 Cup grapeseed oil
  • 1 Teaspoon sea salt
  • 1/2 Teaspoon freshly ground black pepper
  • 6 slices sprouted wheat bread or gluten-free bread, toasted
  • 8 Ounces cremini or baby bella mushrooms
  • 1/2 loosely packed fresh flat-leaf parsley
  • 1 1/2 Teaspoon tapioca starch
  • 1 Tablespoon tamari

Directions

In the bowl of a food processor, combine the onion and celery and pulse until finely chopped.

Heat 2 tablespoons of the oil in a nonstick skillet set over medium heat. Add the onion mixture, salt, and pepper and cook, stirring, until golden brown, about 7 minutes. Transfer to a medium bowl and set aside.

Tear the bread into 2-inch pieces, put them in the food processor, and pulse until most of the mixture is in fine crumbs. Transfer to the bowl of onion mixture.

Put the mushrooms and parsley in the food processor (no need to wipe it out) and pulse until finely chopped. Add the mushroom mixture to the onion mixture.

In a small bowl, combine the tapioca starch and tamari. Sprinkle it over the onion mixture. Using your hands, work the onion mixture until it begins to stick together and is almost pasty. Let stand for 10 minutes before forming into 4 patties about 4 inches across.

Heat the remaining 2 tablespoons oil in a large nonstick skillet set over medium-low heat. Cook the patties until golden brown, about 4 minutes. Flip the patties and cook until the second side is golden brown, 3 to 4 minutes. Serve hot. 

Nutritional Facts
Servings5
Calories Per Serving219
Total Fat12g19%
Sugar5gN/A
Saturated1g7%
Protein6g12%
Carbs23g8%
Vitamin A2µgN/A
Vitamin B60.1mg7%
Vitamin C4mg6%
Vitamin E3mg16%
Vitamin K6µg7%
Calcium61mg6%
Fiber3g11%
Folate (food)41µgN/A
Folate equivalent (total)53µg13%
Folic acid7µgN/A
Iron2mg9%
Magnesium26mg6%
Monounsaturated2gN/A
Niacin (B3)4mg19%
Phosphorus108mg15%
Polyunsaturated8gN/A
Potassium290mg8%
Riboflavin (B2)0.3mg17.1%
Sodium390mg16%
Thiamin (B1)0.2mg13.4%
Zinc0.7mg4.9%