I am so excited to have this opportunity to share my recipes and love of healthy cooking with you.
First, a little bit about me….
I am a 40 something married mom of two highly energetic young boys (then again what boys aren’t?). I work part-time as an accountant and the remainder of my time is spent taking care of my family and me. Generally speaking my hobbies are ones that I’ve enjoyed for many years…hiking, reading, travelling and eating.My newest passion, cooking, arose as a result of wanting to manage my autoimmune illness, scleroderma through diet and lifestyle modifications versus taking traditional western medications.
Cooking for me is therapeutic and the kitchen is a place where I can unleash my creative side and have some fun. I love to dabble in all types of cuisines and all my recipe creations are gluten free.I look forward to sharing my adventures in the kitchen with you! If you’d like to see more of my dishes, check out my feed on Instagram @ bytesofyum.
- Ditch the Kitch – Yummy Summer Recipe, Egg Salad Sandwiches with a Moroccan Twist - July 15, 2016
- Yummy Family-Friendly Summer Veggie Burger Recipe - June 10, 2016
- Veggie Chili – Indian Style! - May 6, 2016
To me, summertime is all about being outdoors enjoying the sunshine with family and friends. And what better way to celebrate these moments than a firing up the grill for burgers?
This month I share my recipe for vegetarian burgers. My version consists of a patty made with a mixture of black & kidney beans, portabella mushrooms, quinoa, onions, carrots, seasoning, egg and gluten free panko bread crumbs. I love the addition of the earthy portabella mushrooms as they provide a meaty flavor and firm texture. I chose to use two kinds of beans since I’m all about different textures but this is not necessary.
Burgers = Family Fun!
To me, burgers are a fun food to make for the entire family; the kids can take part in putting their burgers together with all the topping and condiment options. Whenever we do burger night, my kids get a plate with the bun and patty, and I layout a buffet of condiments and fixens’ for them to use in the assembly of their burgers.
For this recipe, I am skipping the cheese and instead adding avocado slices and topping it with a chunky mango-cucumber salsa. If you are not into avocados, top with your favorite cheese, pickles or even a fried egg. If you’re not a fan of fruity salsa, you can substitute with the following: sriracha, ketchup, bbq sauce, harissa sauce, honey mustard, hummus or tzatzizki.
With the burger patty, I’m using organic canned black and kidney beans to reduce the prep/cooking time. Although I have an egg in this recipe, if you’re vegan, you can substitute with flax seed or chia seed. Just add 1 tbsp of either seed, after it has been ground to a meal, to 3 tbsp of warm water.
Let it sit for approximately 5 minutes till it gets a gooey like texture similar to a raw whisked egg. With regards to seasoning, I’m adding fresh garlic, cumin powder, smoked paprika, chili powder, thyme, S&P and a splash of Worcestershire sauce. I tend to do my burger protein style, and just wrap it in a lettuce leaf but the rest of the family enjoys it with a bun. I was able to find gluten-free buns at my local grocery store.
This recipe calls for cooked quinoa, so while this is cooking, you can go ahead and chop the onions, garlic, carrots and mushrooms and rinse and drain the beans.
Once the beans are drained, go ahead and mash in a bowl with a fork or masher. I like a chunky patty so I do not mash the beans fully but you can if you prefer a smoother texture.
I add all the spices when I am sautéing the onion-carrot-mushroom mixture. It is important to drain the liquid from the mixture before adding the spices otherwise the patties will not bind properly.
Be sure to taste and adjust the mixture before you add the egg. Once you add the whisked egg, ensure you mix well. I prefer to use my clean hands to mix but do what works for you. Once you add the whisked egg, ensure you mix well. I prefer to use my clean hands to mix but do what works for you.
I was so nervous when it came time to form the patties and I’m going to tell you why… So the day before I made this version, I attempted the veggie burger and my mixture came out so liquidy that when I tried to form a patty, it slipped right through my hand. I wanted to cry, but I shrugged it off and told myself that I was going to create an awesomely formed veggie patty, it became a personal challenge.
I used a food processor the day before and obviously over-processed. In this recipe, I chopped with a knife and mashed with a fork just to be safe. I made the patties approximately ¾” thick and ensured the patties were firmly formed.
These patties are firm enough to hold on a BBQ. Unfortunately, my BBQ was out of service when I made this so I used a grill pan on the stove and it worked well. You can also bake the patties in the oven.
When cooking the patties, ensure that they are browned and crispy on the outside. Average cook time on the stovetop is 6-8 minutes on each side on medium high heat, but can vary depending on your stove and your tastes. As they were cooking, I lightly placed pressure on the patties with a spatula. Break of a piece to ensure the center is cooked through.
The mango salsa is simple to prepare, and for added texture I include Persian cucumbers. The mixture consists of just, mango, cucumber, lime, red onion, jalapeno, sumac, cilantro and S&P. For this recipe, I’m using canned organic mangos since I couldn’t find a good fresh one at my local grocery store. I also think pineapple would go well in place of mango.
Hope you all enjoy my recipe for a second attempt at the veggie burger! If you would like to see more of my food creations, please follow me on Instagram @bytesofyum.
Create your Own – Chunky Black & Kidney Bean & Portabella Mushroom Burgers:
Gluten free | Vegan option with no egg
Prep Time: 35 mins
Cook Time: 20-25 mins
Total Time: 55-60 mins
Ingredients, For Burger Patties:
1 15 oz can kidney beans, rinsed and drained
1 15 oz can black beans, drained and rinsed
3 portabella mushroom caps, roughly chopped
½ cup onion, finely chopped
1/3 cup carrot, finely chopped
2 cloves garlic, finely chopped
3 tbsp olive oil (1 tbsp for sauté mix and 2 tbsp for cooking patties)
1 tsp cumin powder
½ tsp smoked paprika
1 tsp chili powder
½ tsp thyme
1 tsp salt
¼ tsp black pepper
1 tsp Worcestershire sauce
¾ cup gluten free panko breadcrumbs
½ cup cooked quinoa
1 egg, whisked
1 avocado, sliced (optional)
8 lettuce leaves (optional)
8 gluten free buns (optional)
For Mango-Cucumber Relish:
1 14 oz can organic chopped mango, strained
¼ cup Persian cucumber chopped
¼ cup cilantro, chopped
¼ cup red onion, finely chopped
1 tbsp lime juice
¼ tsp sumac
Salt and pepper to taste
Directions for Burger Patties:
1. Cook quinoa according to package directions. While quinoa is cooking, rinse and drain beans in a colander and set aside.
2. Heat frying pan and add 1 tbsp olive oil. Once heated, add onions, garlic and carrots and sauté for 3-5 minutes on medium high heat.
3. Once onions are translucent and garlic is fragrant, add the portabella mushroom and mix well and sauté for 6-8 minutes or till mushrooms are cooked through and the carrot is slightly softened. Once cooked, it is important to strain the mixture and get rid of the excess liquid released from the mushrooms.
4. Once strained, return to pan and add cumin powder, smoked paprika, chili powder, thyme, salt, pepper and Worcestershire sauce. Sautee on medium low till spices meld, approximately 6-8 minutes.
5. Once beans are strained, place in a large bowl and mash with a masher of fork. I prefer a chunky texture so I Ieave some beans whole and half mashed.
6. Once beans are mashed, add the quinoa, the mushroom mixture and the panko bread crumbs. Mix well and do a taste test at this point and adjust spices accordingly. Once this is done, add the whisked egg and mix well.
7. Form 8 ¾ “ patties and heat a grill pan on medium high.
8. Add 2 tbsp olive oil to the pan and once heated, place the patties on the pan leaving enough space between the patties to flip.
9. Cook for approximately 6-8 minutes on each side till the patties are browned and crispy on the outside and cooked through. Serve in bun or lettuce leaf and top with sliced avocado and the mango-cucumber relish or whatever topping and condiments you desire.
Directions for Mango-Cucumber Relish:
1. Combine above ingredients listed for relish in a bowl and mix well.
2. Taste and adjust spices accordingly.
3. Place in a sealed container and refrigerate till ready to use.