Basic Bean Burgers

Basic Bean Burgers Recipe - Vegetarian Food with TVP, Pinto Beans, and Whole Wheat Flour

Preparation time: 20 minutes | Cooking time: 20 minutes | Servings: 6 |

Vegetarian diet

Introduction

Embarking on a journey to create the perfect bean burger is an adventure in both taste and nutrition. This Basic Bean Burger recipe is designed for those who seek a healthier alternative to traditional meat burgers without sacrificing flavor. Ideal for vegetarians, vegans, and even meat-eaters looking to diversify their diet, this recipe combines simple ingredients to deliver a delicious and satisfying meal.

History

The bean burger has its roots in vegetarian cuisine, emerging as a popular choice in the latter half of the 20th century. As awareness and acceptance of vegetarian and vegan diets grew, so did the creativity of their recipes. The Basic Bean Burger is a testament to this evolution, adapting traditional burger elements to fit a plant-based lifestyle while keeping the essence of what makes a burger enjoyable: texture, taste, and the joy of eating with your hands.

Ingredients

1 cup tvp
1 cup boiling water
1 tbsp tomato paste or ketchup
16 oz (454 g) pinto beans, kidney, or other beans, drained
0.25 cup whole wheat bread crumbs
2 finely minced cloves of garlic
0.5 tsp oregano
1 tbsp tamari or soy sauce
1 tsp artificial sweetener
salt and black pepper to taste
whole wheat flour for dusting

How to prepare

Pour boiling water over textured vegetable protein (TVP) and tomato paste in a bowl.
Stir and let it rest for 10 minutes.
In a food processor, combine the TVP mixture and the remaining ingredients except for flour.
Pulse the mixture until it becomes almost a puree.
Dust your hands with flour and shape the mixture into 6 burgers.
Lightly dust the burgers with flour.
Layer the burgers with sheets of waxed paper and refrigerate them for at least one hour.
Cook the burgers on a grill covered with foil for about 10 minutes on each side.

Variations

Consider adding different types of beans or spices to the mix to create your own variation. Black beans and chickpeas are excellent alternatives, and spices like cumin, paprika, or chili powder can add an extra kick.

Cooking Tips & Tricks

To ensure your bean burgers hold together well, make sure to drain the beans thoroughly before mashing. A food processor can help achieve the right consistency, but be careful not to over-process; you want to retain some texture. Chilling the patties before cooking helps them firm up and reduces the chances of them falling apart on the grill. For an extra flavor boost, consider sautéing the garlic before adding it to the mix.

Serving Suggestions

Serve your Basic Bean Burgers on whole wheat buns with your favorite toppings. Lettuce, tomato, onions, and avocado slices make great additions. For a vegan option, use dairy-free cheese and mayo.

Cooking Techniques

Grilling the burgers on foil prevents sticking and ensures even cooking. For those without a grill, these burgers can also be cooked in a skillet over medium heat or baked in the oven at 375°F for 10-15 minutes on each side.

Ingredient Substitutions

For a gluten-free version, substitute the whole wheat flour with a gluten-free flour blend and ensure the TVP is gluten-free. Tamari can replace soy sauce for a gluten-free and slightly richer flavor.

Make Ahead Tips

Bean burger patties can be made in advance and stored in the refrigerator for up to two days or frozen for up to a month. This makes them a convenient option for quick and easy meals.

Presentation Ideas

Present your bean burgers on a platter with lettuce leaves as an alternative to buns for a low-carb option. Garnish with a side of sweet potato fries or a fresh salad for a colorful and balanced meal.

Pairing Recommendations

Pair your Basic Bean Burger with a light, crisp salad or a tangy coleslaw to complement the burger's hearty flavors. For beverages, consider a refreshing iced tea or a light beer.

Storage and Reheating Instructions

Store leftover bean burgers in an airtight container in the refrigerator for up to three days. Reheat in a skillet over medium heat until warmed through, or in the microwave for a quick option.

Nutrition Information

Calories per serving

Each Basic Bean Burger patty contains approximately 200-250 calories, making it a lighter option compared to traditional meat burgers. This calorie count allows for flexibility in meal planning, whether you're looking to maintain, lose, or gain weight.

Carbohydrates

Each serving of Basic Bean Burger is a good source of carbohydrates, providing the energy needed to fuel your day. The primary sources of carbs in this recipe are the beans and the whole wheat flour used for dusting. Carbohydrates are essential for brain function and are a key energy source for the body.

Fats

The Basic Bean Burger is low in fats, making it a heart-healthy option. The beans themselves contain minimal fat, and the recipe does not require any added oils or fats for cooking, thanks to the non-stick foil on the grill. This makes it an excellent choice for those monitoring their fat intake.

Proteins

Beans are a fantastic source of plant-based protein, making these burgers a great option for vegetarians and vegans looking to meet their protein needs. Protein is essential for building and repairing tissues, making it a crucial component of a healthy diet.

Vitamins and minerals

This recipe is rich in vitamins and minerals, thanks to the inclusion of beans and whole wheat. Beans are a good source of iron, magnesium, and potassium, while whole wheat provides B vitamins. Together, they contribute to a well-rounded nutritional profile.

Alergens

The primary allergens to be aware of in this recipe are soy (from the soy sauce and TVP) and gluten (from the whole wheat flour). Those with allergies or sensitivities to these ingredients can find suitable substitutions in the sections below.

Summary

Overall, the Basic Bean Burger is a nutritious, low-fat, and protein-rich option suitable for a variety of dietary needs. It provides a good balance of carbohydrates, proteins, and essential vitamins and minerals, making it a wholesome choice for any meal.

Summary

The Basic Bean Burger is a versatile, nutritious, and delicious alternative to traditional meat burgers. With its simple ingredients and easy preparation, it's an excellent choice for anyone looking to incorporate more plant-based meals into their diet. Whether you're a seasoned vegetarian or just looking to try something new, this bean burger is sure to satisfy.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Basic Bean Burgers. It was a warm summer day, and I was visiting my friend Martha's house. She had invited me over for a barbecue, and she mentioned that she was going to make bean burgers for the first time. I was intrigued, as I had never heard of such a thing before.

As I watched Martha prepare the ingredients, I was amazed at how simple and versatile the recipe seemed. She explained that you could use any type of beans you had on hand, and add in your favorite herbs and spices to customize the flavor. The basic concept was to mash the beans, mix in some breadcrumbs and seasonings, and form them into patties to grill.

I was eager to try the bean burgers, and when Martha served them up with all the fixings, I was hooked. The burgers were hearty and flavorful, with a satisfying texture that reminded me of a traditional beef burger. I asked Martha for the recipe, and she happily shared it with me.

From that moment on, I was determined to perfect my own version of Basic Bean Burgers. I began experimenting with different types of beans, trying out various seasonings and toppings, and tweaking the recipe to suit my taste. I found that black beans worked best for me, as they had a rich flavor and held together well when mashed.

I also discovered that adding in some diced onions, garlic, and bell peppers gave the burgers a nice crunch and depth of flavor. A mixture of breadcrumbs and oat flour helped bind the ingredients together, while a blend of cumin, paprika, and chili powder gave the burgers a smoky, spicy kick.

Over the years, I continued to refine my recipe for Basic Bean Burgers, incorporating feedback from friends and family who sampled them at my gatherings. I learned to adjust the seasonings to suit different palates, and to experiment with toppings like avocado, salsa, and vegan cheese.

One of the most memorable moments in my journey with Basic Bean Burgers was when my granddaughter, Sarah, asked me to teach her how to make them. Sarah had recently become a vegetarian, and she was looking for new and exciting recipes to try. I was thrilled to pass on my knowledge and share my love for cooking with her.

As we worked together in the kitchen, mixing and shaping the bean burger patties, I saw the same spark of creativity and curiosity in Sarah's eyes that I had felt when I first learned the recipe from Martha. I knew that she would carry on the tradition of making delicious and healthy plant-based meals for her own family in the years to come.

Now, whenever I make Basic Bean Burgers, I think back to that sunny day at Martha's house and the simple joy of discovering a new recipe. I am grateful for all the friends, family, and experiences that have shaped my culinary journey, and I look forward to passing on my love for cooking to future generations.

In conclusion, Basic Bean Burgers have become a beloved staple in my kitchen, a versatile and satisfying dish that never fails to bring joy to those who taste it. I am proud to have learned this recipe and to have shared it with others, and I will continue to enjoy making and serving these delicious burgers for years to come.