Alas - the Portabella, Broccoli & Bean Burger is here to save you from a BBQ catastrophe!
I have been on the hunt for a veggie burger recipe that does not crumble on the BBQ, has a "meaty" flavorful texture, and also didn't have a bunch of exotic ingredients.
Let me tell you, this is not an easy task. I found a recipe that came close to these objectives but had to be adapted slightly to avoid becoming a crumbly mess that falls into the belly of the flame within the BBQ. Make sure you make these the day before so they have time to freeze - this helps them holdup on the BBQ. !
Not only are they a good source of fibre, but they are a good source of vegetarian protein as well.
2 cups of mushrooms - portabella/cremini mushrroms - cubed into small pieces
2 cups of cooked black beans, rinsed and drained thoroughly
1 cup of broccoli cut into small pieces - fresh only
1/2 cup onion - minced
3 large eggs, beaten
1/2 cup panko bread crumbs - plus 2 tbsp.*
1 tbsp. soy sauce
2 tbsp. minced garlic
3/4 cup grated cheese - I used an old mozzarella
*you can substitute panko bread crumbs for regular bread crumbs although the texture might be slightly different.
- Preheat oven to 350°F.
- Spread black beans on baking sheet evenly. Spread broccoli, onion and garlic on a separate parchment paper-lined baking sheet. Bake for 20 minutes, mixing halfway. (This step helps to remove the moisture from the ingredients to help them stick together better).
- Remove from oven. Let the roasted ingredients cool completely. (Turn off oven).
- In a mixing bowl, add the cooled roasted broccoli mixture and beans.
- Add in the soy sauce, eggs, cheese, and bread crumbs. Mix to combine.
- Mash all ingredients together. Here's what it should look close to:
Add extra bread crumbs if mixture is too soggy.
- Portion patties by using a 1/3 cup measure and shaping into round patties. Place on parchment paper lined baking sheet.
- Makes about 7-8 patties. Cover baking sheet with saran wrap, and freeze overnight, (laying flat in the freezer).
- The next day, preheat BBQ to medium-high and BBQ for about 15 minutes, (add a slice of cheese if you desire) flipping halfway.
- Serve on a bun, with your standard burger toppings and enjoy! (I know, the white bun isn't the best option - but we picked up these fresh bakery buns from the Market in town and they didn't have whole grain buns.)
By Lisa Talarowski - a guest to the blog. I am a Dietetic Intern in my rotation at the Perth District Health Unit, as part of my training to become a Registered Dietitian.