Veggie burgers can be a delicious way to add healthy proteins, grains, and vegetables to your diet, but buying the pre-made stuff can be expensive (and less healthy, as some of those fake meats are science experiments with long, unpronounceable ingredient lists). I am constantly experimenting with ways to make my own at home for the sake of variety. My experiments don’t always work, but sometimes they do. This one is a success, and has the best consistency so far of any of my veggie burger attempts. And all without flour!
This recipe is loaded with protein and fiber; even the fat in it is the good kind (Omega 3 from olive oil and walnuts). I usually will sautee some onions and garlic for these recipes, but accept that many people (myself included) sometimes want something quicker with less prep time. So this recipe calls for onion and garlic powder instead, which is perfectly acceptable. Try not to judge.
*To my American readers: I have now gotten comfortable with the metric system (as it is actually much easier). My conversions to American measurements are at times approximations only, but they should still work just fine. Veggie burger making is not an exact science, but you can use one of those converters if you get scared.
500 grams (a little over 2 cups) cooked brown rice
200 grams (about a cup) plain tempeh (not the smoked kind!)
120 mL (1/2 cup) toasted walnuts
60 mL (1/4 cup) olive oil
30 mL (2 tbsp) soy sauce or Braggs (if you have access to Maggi-Wurze, that works too)
15 mL (1 tbsp) onion powder
10 mL (1 tsp) garlic powder
5 mL (1/2 tsp) pepper
30 mL (2 tbsp) canola or olive oil for frying
*Cook rice ahead of time, of course, as this recipe will not work with uncooked rice. I’m not explaining how to make rice. Figure it out.
*Toast the walnuts in a medium, dry skillet over meduim heat for 4-6 minutes, until they brown a bit and you can smell them. You can then use the same pan to cook the burgers!
*Turn the heat up to medium high and heat a tbsp of the oil.
*In a food processor, add all the ingredients (except the oil at the end for the cooking of the burgers). Mix a few times until it is just mixed through coursely. You do not want to overmix this into a paste, as it will be impossible to form into patties and become a big mush in your skillet. If you don’t have a food processor, that’s totally fine. Just mash in a bowl with a fork. In fact, it may be better as you will be less likely to over-mix this way.
*Take the course meal and form into patties about the size of the palm of your hand and about 3/4 inch thick. The patties should form pretty easily. If they don’t, add a little flour, but that will add calories and a raw flour taste. So be careful. I didn’t need to do that when I made these, so you should be fine.
*Cook three at a time in the skillet, 2-3 minutes per side or until browned. When the first load is out, add another tbsp of oil and cook the other three. I like to pepper the patties on each side lightly while they cook as well.
*In case you can’t do math, this recipe makes 6 patties. Have a ball.