Summer Grillin’ Veggie Burger
In our recent Nutrition Class there was a discussion about the absence of desire to prepare food. As I reflect on that subject, I realize I too am feeling the same. This is a bit of a surprise to myself, as I’ve been a plant based chef and feel a sense of pride at my meal preparation abilities. But not so much lately.
I could blame my family…my teens now feed themselves when they arrive home from school, and are less interested in the dinner table by the time I’ve prepared a meal. Or maybe its the food industry…everything is already done, creating interesting frozen preparations that don’t need much additions. Being plant based, in the past this was not common, but now there are so many varieties.
But it does bother me. Why? Isn’t simplicity and ease better? Maybe yes, but also maybe no. And this is where I return to my roots in Ayurveda and Digestion.
Our digestive process begins in the mind. We think, hmm, its coming time to eat, I’m getting hungry, what do I want? That triggers the beginning of digestion. We have all heard of the Brain/Gut connection (more on that another post) and here is the first simple link.
So as I think about what I want, I then decide to prepare the food and in turn, I am preparing my body for the receiving. As my eyes notice my ingredients, my nose begins to smell the cutting, chopping, and warming, the body is creating the perfect cocktail of stimulations to well digest the foods. And its this that is a good thing! Not only is the entire process part of the good digestion, its a part of our feeling that we are nourishing ourselves.
This brings me to the recipe. I have made thousands of veggie burgers for clients, parties, family etc. and I’ve tried so many ingredients that help taste, texture, form and grill ability. This seemed like a good time, with our Summer holiday weekend upon us, to share a lovely whole food, plant based burger.
And why not just grab the large bag of Impossible Burgers from Costco and make life simple? I love the Impossible Burger, so does my family, but I’ve actually never read the entire ingredient list (sad to admit!). That and one of the reasons I began eating plant based was to eat and love whole foods, foods I could get from the garden or at least buy in the real form. I also know my body feels better, responds better, and digests better when I know what I’m eating…and preparing.
So this Summer, enjoy with me the Summer Grillin Veggie Burger!
3 tablespoons ground flax
1/3 cup water
1 (14-ounce) can black beans, drained and rinsed
1 tablespoon olive oil
3/4 cup finely chopped red onion
2 large garlic cloves, minced
1 cup grated carrots
1/3 cup finely chopped fresh parsley (Can you smell the freshness yet!!)
1/2 cup sunflower seeds
1 to 2 tablespoons Braggs Liquid Aminos
1 teaspoon chili powder
1 teaspoon dried oregano
1 teaspoon ground cumin
1/2 cup rolled oats, processed a bit in food processor
1/2 cup bread crumbs (you can find gluten free if you like)
1 to 2 tablespoons oat flour (or flour of choice),make your own oat flour by continuing the food processor grind
sea salt, to taste
ground black pepper, to taste
Okay, grab a large bowl to mix ingredients, a small bowl for flax, a skillet for sauté, a baking sheet, and the food processor.
Mix ground flax with water and set aside to become your “egg”
Prep oven temp to 350
Heat the olive oil in skillet till ready and Chop your onion and garlic. Add mix to skillet along with Braggs and warm until onion cooks through to desire.
Rinse and drain black beans and add to mixing bowl. Mash up the beans till half are like paste and other half are soft yet still recognizable as beans.
Add onion mix to bean mix in bowl. Stir in flax egg, carrots, seeds, parsley, dried herbs and combine together.
Then stir in oats, flour, bread crumbs, salt and pepper until the mix becomes “moldable”
Here is the key - taste it. It should taste good if not, adjust your spices to desired taste of wanting to eat more :-)
Shape the mixture into about 8 patties and place on baking sheet. Really squish it together so it holds.
Bake in oven for about 15 min first to firm up before transferring to grill. If you prefer you can do a complete oven cook…20 min. then flip over and cook another 20 min.
or
You can add some oil to that skillet and cook there.
Either way, enjoy with all your favorite summer fixings!!
