1 pound can of beans, drained/rinsed OR 1.5 cups cooked beans (your favorite)
1/2 cup chopped onion
1 clove garlic minced
2 cups diced veggies of choice (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, chopped artichokes, zucchini or other squash of choice, sweet potato, blah blah)
2 teaspoons plus 2 Tablespoons oil of choice (suggestions: olive, coconut, blah blah) OR use water to sauté
3 Tablespoons liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, Bragg's liquid aminos, teriyaki sauce, vegan Worcestershire, buffalo sauce, balsamic vinegar, salsa, tomato sauce, Marsala, water, blah blah)
4 teaspoons spice (recommended to combine at least two: smoked paprika, cumin, chili powder, Italian seasoning, poultry seasoning, steak seasoning, black pepper, fennel, oregano, curry, cayenne, blah blah)
1/2 tsp sea salt (omit or reduce if your seasonings have salt in them)
1 cup dry base ingredient (suggestions: buckwheat, unsweetened unflavored protein powder, bread crumbs, panko, cornmeal, oatmeal, quinoa flakes, blah blah)
1/2 cup texture ingredient (suggestions: chopped nuts of choice, olives, avocado, sun dried tomatoes, leftover cooked rice/quinoa/bulgar, parsley, blah blah)
Heat 2 tsp oil in pan, sauté the oil and veggies til soft (5 minutes or so), add garlic for just 1 minute, then transfer veggies to a food processor. Add all the rest of the ingredients EXCEPT remaining olive oil. Fry in pan (no…. I do not fry…. I baked these, and I didn't use the extra oil, in fact, I sauteed my veggies in water, as I typically do). Pulse the ingredients to desired consistency, shape into patties of desired size, then fry (as I said, I baked mine) or bake. I baked mine at 325 degrees, 10 minutes each side. Also, I made mine slider sized, and got 15 patties for this recipe.
I never used canned beans, well ok, never say never, but it's super rare I use canned. I buy dried beans in bulk, soak and then cook them in a pressure cooker. I prepare large volumes of beans at a time, then bag them and freeze them for use as needed. This saves a huge amount of money, plus is healthier as canned beans have a ridiculous amount of sodium.
Variations for this recipe are endless! Indian! Mexican! Italian! Classic! Whatever YOU like! You can tuck these into a pita, cut them up and serve over a salad, serve on home made pretzel buns if desired, or any other way you'd like. I recommend making them up ahead of time, and freezing them either cooked or uncooked, whatever you choose. Don't subject yourself to those nasty boxed veggie burgers!
See you tomorrow!
Princess loves to be adored, so make sure you worship her accordingly. xo