I've got 99 problems and this veggie burger ain't one! 😉
Finally, my first veggie burger recipe on the blog! I am extremely particular when it comes to veggie burgers so I didn't want to share a recipe until I felt it was totally perfect.
I find veggie burgers can be too delicate and fall apart easily, lack flavor, look gross, be too dry or too mushy. And oftentimes they are just not filling enough. It is also hard for me to find store-bought veggie burgers that are free of soy, gluten, wheat, corn, coconut and nuts (to accommodate all the allergies in our family).
This recipe remedies all my veggie burger "problems" (if that is a thing). These veggie burgers are perfectly moist, have great texture and flavor and are also pretty to look at. They are egg-free, dairy-free, gluten-free, wheat-free, nut-free, corn-free, coconut-free, soy-free and refined sugar-free.
They bind together easily with a combination of grated veggies, cooked millet and garbanzo bean flour. Millet and garbanzo bean flour are wonderful choices if you are gluten-free, wheat-free and nut-free. The garbanzo bean flour does not have any flavor and provides plant-based protein.
The veggie burgers get their flavor from the sautéed onions and garlic, a touch of maple syrup and seasonings: turmeric, smoked paprika, salt and pepper. I find this combination of slightly sweet but mostly savory very crave-able.
Health Benefits of Turmeric
As one who is passionate about health and wellness (I have a Master of Public Health degree (MPH) and am a Master Certified Health Education Specialist (MCHES) as well), I like to understand the health benefits of the ingredients I am using.
Turmeric has been shown to enhance antibody responses and help modulate the immune system. Turmeric is rich in antioxidants and has antibacterial, antiviral, and antifungal activity.
To increase the bioavailability of turmeric, add a dash of black pepper to the latte. Why? Piperine in black pepper helps inhibit drug metabolism. The liver gets rid of foreign substances by making them water-soluble so that they can be excreted, and piperine can inhibit this process so that the curcumin in turmeric is not excreted. With just 1/20 teaspoon or more of black pepper, the bioavailability of turmeric is greatly improved, and turmeric’s benefits are further enhanced.
Another way to increase the absorption of turmeric is to add a source of fat (such as avocado, nut or seed butter, coconut milk or coconut oil), When you add a fat, the curcumin in turmeric will directly be absorbed into the bloodstream and bypass the liver.
Preparing the Patties
Instead of chopping the vegetables by hand (the onions, carrots, celery and spinach), I decided to use a little kitchen hack and grind them in my mini food processor. This is not only easier and faster but helps the patties stay together better. If you chop by hand it is difficult to achieve a truly minced texture. Large chunks of veggies will make the patties fall apart. To use the mini food processor method, I roughly chop each veggie and then pulse a couple times in the processor to get the grated texture that works so well in these burgers.
This recipe makes 10 patties so you can enjoy them for dinner and then use leftovers for lunch in wraps or on salads throughout the week. I love to top mine with my Vegan Homemade Honey Mustard Sauce and buttery avocado. This combination is also excellent wrapped in large crunchy romaine leaves. You can also pair them with quinoa or brown rice and roasted veggies (such as sweet potatoes) for an even heartier meal.
This recipe is vegan, gluten-free, soy-free, refined sugar-free and nut-free. If you give this recipe a try, please snap a pic and tag #eatingbyelaine and @eatingbyelaine on Instagram, Twitter or Facebook so I can see your creations.Print
This recipe is my perfect version of a veggie burger. They hold up well and have a perfect texture: not too mushy and not too dry. I love all the flavor this recipe provides. These patties are made with millet and garbanzo bean flour - if you haven't tried this combination you are in for a real treat. They work beautifully together in this recipe, taste great and are naturally gluten-free.
- 1.5 cups water
- ½ cup dry millet
- 3 tablespoons avocado oil (or grapeseed or raw coconut oil), divided
- 1 large white onion, finely minced
- 4 garlic cloves, finely minced
- 1.5 teaspoons salt (or more to taste)
- ½ teaspoon black pepper
- 1 large carrot, peeled and finely minced
- 2 stalks celery, finely minced
- 3 cups spinach, finely chopped (or sub fresh Italian flat leaf parsley or fresh cilantro)
- 1 teaspoon turmeric
- ¾ teaspoon smoked paprika
- 1 cup garbanzo bean flour (or substitute amaranth flour)
- 1 tablespoon maple syrup
- In a small pot over high heat, bring water to a boil. Add millet, cover and simmer on low for 25-30 minutes until water is fully absorbed. While the millet cooks proceed with the next steps.
- Roughly chop the onion, carrot, celery and spinach. In a 3-cup mini food processor, blend/process the chopped vegetables until finely minced/grated. You want to add the chopped onion, carrot, celery and spinach one at a time. Set the minced veggies aside in a bowl until ready for cooking in next step.
- Heat 1 tablespoon avocado oil in a large saucepan on medium. Add onions, garlic, salt and pepper and cook stirring occasionally until onions are translucent (about 5 minutes). Stir in the carrots, celery, spinach, turmeric and smoked paprika and cook for another 3 minutes.
- Turn off the heat. Add the cooked millet, garbanzo bean flour and maple syrup to the saucepan. Stir until well combined. Taste and adjust seasonings as needed. You may want to add more smoked paprika, salt, pepper or maple syrup. Transfer the mixture to a large bowl and allow the mixture to fully cool. Wash and dry the saucepan so you can reuse for the next step.
- Form the mixture into approximately 10 patties (about 3-4 inches in diameter and about ¾ inch thick).
- Heat the saucepan to a fairly high temperature (to prevent sticking) and coat with 1 tablespoon of oil. Saute each patty on both sides until firm and golden browned. You will need to do this in 2-3 batches depending on the size of your pan. Do not overcrowd the pan. Transfer finished patties to a plate to cool. Once cooled store in an airtight container for up to one week. These patties can be used on burger buns, wrapped in romaine leaves and also pair well with salads. I enjoy them plain with my 3-Ingredient Homemade Vegan Honey Mustard Sauce and fresh avocado slices.
- Prep Time: 20 mins
- Cook Time: 10 mins