Registered dietician Nora Minno has created a savory veggie burger recipe using things you probably already have in your pantry. It's just as delicious as it is healthy.
- 2 tablespoons olive oil (or any vegetable oil), divided
- 3/4 cup mushrooms, sliced or coarsely chopped
- 1/2 cup coarsely chopped onion
- 2 tablespoons minced garlic
- Salt, to taste
- 1 (15.5-ounce) can chickpeas
- 1½ tablespoons fresh parsley (or 1½ teaspoons dried)
- 2 tablespoons spicy brown mustard
- 1 tablespoon Worcestershire sauce (optional)
- 1 egg (lightly whisked)
- 1/4 cup flour (whole wheat or almond flour)
- Black pepper, to taste
- 1 cup unseasoned breadcrumbs (regular or gluten-free)
1. In a frying pan, heat 1 tablespoon oil over medium heat. Sauté the mushrooms, onion and garlic. Season with a small amount of salt and cook until the mushrooms are tender and lose water, about 8 minutes.
2. Add chickpeas to a food processor or blender and pulse until coarsely chopped.
3. Pour off any remaining water from the mushrooms then add mushrooms to the chickpea paste along with parsley, mustard and Worcestershire sauce. Pulse again until well combined but not yet a paste.
4. Add the egg and flour, a little at a time, and blend again until the ingredients bind together well and can be easily shaped. (Note: You might not need to use all of the egg or flour.) Add pepper to taste.
5. Shape the mixture into balls, coat them in breadcrumbs and flatten them to form patties.
6. Heat remaining oil in a frying pan over medium heat. Cook patties on each side until crispy and golden brown, around 4-5 minutes per side.
7. You can serve the patties on a whole-wheat bun or over a bed of lettuce. Add your favorite condiments and enjoy!