Veggie Burgers

Veggie burgers are low in fat and sodium, high in fiber and thoroughly delicious. I have shared my oat burgers with a lot of meat eaters and the vast majority of them were pleased. In fact, many people have asked me for this recipe and I have shared it over and over again.

Homemade veggie burgers and oven fries

Homemade veggie burgers and oven fries

You can make these oat burgers ahead of time and freeze them. To defrost them, I pop them in the toaster oven or the microwave.

You can call them veggie burgers or oat burgers, it does not really matter. By the way, they are completely vegan, so they contain no cholesterol.

Once you make them, treat them like regular burgers or like patties. If you go with the latter, make a gravy for them and serve them with mashed potatoes, steamed vegetables (broccoli, carrots, peas, green beans etc) and then add a salad or at least one raw veggie (tomatoes, peppers, broccoli, carrots, cauliflower etc).

Veggie burgers

Veggie burgers or oat burgers are a healthy alternative to burgers made out of red meat.

To serve them as burgers, put them on whole wheat buns (or toast) with lettuce, tomatoes, onions, pickles, ketchup, mustard, mayonnaise, and a slice of cheese or any combination of fixings you prefer. To keep this meal vegan, use Daiya non-dairy cheese slices or any other brand of vegan cheese. You can find non-dairy cheese on Amazon or at your local health food store.

For a healthier side, use corn chips (we love Fritoes) instead of potato chips. Or bake your own oven fries.

 

Ingredients

 

4 1/2 cups water

1/2 cup Bragg’s Liquid Aminos

3 Tbsp. olive oil

4 1/2 old-fashioned oats

1 cup pecan meal (any nuts like pecan, walnuts or almonds, finely blended in a food processor)

2-3 tsp. onion powder

1 tsp. garlic powder

1 Tbsp. chicken-style seasoning

1/4 c nutritional yeast flakes

1/2 tsp. oregano

1/2 tsp. rosemary

 

Directions

Heat water, Bragg’s and oil in a big pot on the stove. When it boils, add the oats and turn the heat down. Way down. On the lowest setting you have. Cook for five minutes, stirring occasionally. While it’s cooking, blend your pecans in the food processor, unless you purchased the meal itself.

When your five minutes are up, turn the heat off and mix in the pecan meal and seasonings. Mix well. The mixture will be stiff, so you might want to use your hand instead of a spoon.

Form into patties, using a round 1/3 cup measure to make round, uniform patties, which you should press down with the bottom of the measuring cup. Dip the measure in a bowl of cold water before forming each burger, to keep the mixture from sticking.

Place on PAM-sprayed cookie sheet, and bake at 350F for 30-45 minutes (turn after 15-20 minutes), until nicely browned. You should get about 24 burgers.


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