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Oil free, Veggie Overload Burger- vegan, baked

Clean out the fridge and make a super yummy burger that is oil free and satisfyingly nourishing
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Prep Time 20 minutes
Cook Time 25 minutes
Course Main Course
Cuisine American
Servings 8 people

Equipment

  • grater

Ingredients
  

Veggies

  • 4 zucchinis - grated. water squeezed
  • 1/2 head medium cauliflower- grated, steamed ca use riced cauliflower store bought
  • 2 carrots- grated
  • 1 sweet potato - grated, steamed
  • 1/2 cup frozen corn - thawed
  • 1/2 cup frozen peas- thawed
  • 1/4 cup cilantro chopped
  • 1 stem green onion- chopped

To bind

  • 1 1/4 cup chickpea flour
  • 1 cup cooked brown rice or millet or quinoa
  • 1 cup whole wheat bread crumbs
  • 2 flax eggs (2 tbsp flax meal with 6 tbsp water- wait for 10 min)

Spices

  • 1 tbsp paprika or red chili powder
  • 1 tsp chipotle powder optional but gives a nice spice kick
  • 2 tsp black pepper powder
  • 1 tbsp cumin powder
  • 1 tbsp ginger powder
  • 1 tbsp garlic powder
  • salt to taste can use miso paste instead

Instructions
 

Getting Veggies ready

  • Have a grater that can make large shreds from veggies.
    Start with zucchini. Do not peel, just wash, cut the bottom and top ends, and go grating.
    Put the grated zucchini in a muslin cloth or nut milk bag and squeeze to remove most of the water. Save the water to add to a smoothie or a soup.
    Rice the fresh cauliflower by grating it and put it in microwave with 1/4 cup water to steam it, per your microwave settings ( usually 4-5 min). Again squeeze the water out of steamed cauliflower, just like you did with zucchini. Save the water to add to a smoothie or a soup or your next cooking adventure.
    Grate the sweet potato into a bowl and stick it in the microwave for 3-4 min, to cook it.
    Take a big bowl and add all the veggies that you have so far.
    Grate a carrot and add to the veggie bowl. Add thawed corn, and if you like a handful of peas.
    Add the chopped cilantro and mix them all well .

Making the patty mixture

  • Now to the veggie mixture, add the spices as mentioned above.
    Have your flax eggs made by mixing 2 tbsp flax meal with 6 tbsp water and letting them rest for 10 min.
    Then add chick pea flour. Start with one cup. Add the breadcrumbs followed by the cooked brown rice or millet. You can even use cooked quinoa in place of rice. Add the flax eggs.
    Using your hand, mix all the ingredients into a slightly firm mixture that doesn't fall apart.
    At this stage if you see the mixture is too moist, add another 1/4 cup chickpea flour.
    Then add the green onions that are chopped.
    Now start making patties of your desired size, shape, usually about 3/4 inch thick with your hands.

Cooking- bake vs pan fry

  • I love the baked version, because they are crispier and use almost no oil. Preheat oven to 375 F, You make the patties with your hands and lay them on a parchment paper in a cookie tray. Use a gentle spray of avocado oil on top if you want, but not needed. They do perfectly well without oil in the oven.
    Bake for 25-30 min, and flip in the middle around 15 min mark.
    You can pan fry them in a nonstick pan on low- medium heat for 15 min. Flip them mid way through. They get more brown on the surface and do better with a little more oil sprayed on the pan to facilitate the flipping process.
    You can eat these patties with burger buns, or just wrap them in lettuce with onion , tomato and some vegan mayo with avocado--my favorite way to enjoy these-- truly vegilicious!!
    The above measurements make about 12-14 good size patties. So adjust per your need. You can save them in fridge for a week and warm them up in microwave right before eating.