Power House Homemade Veggie Burgers
Make Homemade Veggie Burgers with 3 kinds of beans, sautéed vegetables, and a delicious blend of Southwestern flavors. Picky kid approved!
Ingredients
- 2 tablespoons extra virgin olive oil
- 1/2 medium red onion, diced (about ½ cup)
- 1 medium red bell pepper, diced (about 1 cup)
- 1 medium jalapeño pepper, seeded and diced (about ¼ cup)
- 5 cloves garlic, minced (about 1 ½ tablespoons)
- 1/4 cup black olives, diced
- 1 15 ounce can black beans, drained and rinsed
- 1 15 ounce can chickpeas, drained and rinsed
- 1 15 ounce can white beans, drained and rinsed
- 2 cups old fashioned oats
- 1 1/2 teaspoons smoked paprika
- 1 1/2 teaspoons New Mexico chile powder
- 1 tablespoon dried oregano
- 1 tablespoon dried parsley
- 1 1/2 teaspoons red pepper flakes
- 1 1/2 teaspoons ground cumin
- 1/2 cup Italian breadcrumbs
- 1 teaspoon kosher salt
- 1/2 teaspoon fresh ground black pepper
- 6 large egg whites
- Olive oil spray
Instructions
- PREHEAT AND PREP: Preheat the oven to 400°F. Lightly spray a baking sheet with olive oil spray.
- COOK VEGETABLES: Heat 2 tablespoons extra virgin olive oil in a medium skillet over medium heat. Add 1/2 medium red onion, diced , 1 medium red bell pepper, diced , and 1 medium jalapeño pepper, seeded and diced. Cook for 5 to 7 minutes until softened. Add 5 cloves garlic, minced and 1/4 cup black olives, diced and cook for 1 to 2 minutes more until fragrant. Remove from heat.
- MASH BEANS: In a large mixing bowl add 1 15 ounce can black beans, drained and rinsed, 1 15 ounce can chickpeas, drained and rinsed, and 1 15 ounce can white beans, drained and rinsed. Mash with a potato masher until mostly broken down but still slightly chunky.
- MIX BURGER BASE: Add the cooked vegetable mixture,2 cups old fashioned oats, 1 1/2 teaspoons smoked paprika, 1 1/2 teaspoons New Mexico chile powder, 1 tablespoon dried oregano, 1 tablespoon dried parsley, 1 1/2 teaspoons red pepper flakes, 1 1/2 teaspoons ground cumin, 1/2 cup Italian breadcrumbs, 1 teaspoon kosher salt, and 1/2 teaspoon fresh ground black pepper. Add 6 large egg whites and mix thoroughly until fully combined.
- FORM PATTIES: Divide the mixture into 12 equal portions (about 4 ounces each) and shape into patties. Place on a plate, cover, and refrigerate for 30 minutes to help them firm up.
- BAKE: Place the patties on the prepared baking sheet in a single layer. Bake for 15 minutes, flip carefully, then bake another 15 minutes until heated through and lightly browned.
- SERVE: Serve warm on buns or as desired.
Notes
Make-Ahead: Patties can be formed up to 1 day ahead and stored covered in the refrigerator before baking.
Storage: Store cooked burgers in an airtight container in the refrigerator for up to 4 days.
Reheating: Reheat in a skillet over medium heat or in a 350°F oven for about 10 minutes.
Freezing: Freeze uncooked or cooked patties for up to 3 months. Place parchment between layers and store in a freezer-safe bag.
Ingredient Tip: Letting the patties chill before baking helps them hold their shape and prevents crumbling.
Nutrition
Serving: 1 | Calories: 115cal | Carbohydrates: 15g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 0.05mg | Sodium: 362mg | Sugar: 1g | Fiber: 3g | Calcium: 37mg | Iron: 1mg