Author: email@example.com | Category: Beans, Burgers, Burgers & Sandwiches, Recipes, Vegetables | Tags: beans, burgers, gluten-free, high fiber, no oil, no salt added, Recipe, Vegan, vegan plant-based, Vegetarian, Whole Food
I’ve been trying to incorporate more vegetables into my bean burger recipes and came up with this recipe the last time I made a pot of Vegetable Gumbo. Gumbo has its roots in Louisiana’s Creole cuisine and I usually make it right around Mardi Gras time. The highlight of Mardi Gras happens on Fat Tuesday, reflecting the practice of the last chance to eat rich, fattening foods before the ritual of the Lenten fast begins. Well, if you eat healthy, low-fat plant food all year round there’s no need to fast in the first place. I still enjoy learning about and celebrating holidays and traditions, so I wanted to share this recipe for Gumbo Burgers just in time for Fat Tuesday.
To make the burgers, I start by cooking the the “holy trinity” of onions, celery and bell peppers, adding tomatoes and aromatics, then cooking out most of the liquid. The mashed beans act to hold the vegetables together and the oats help to absorb any extra liquid. The Roasted Pepper Sauce is made with a small amount of cashew cream, roasted red peppers and hot sauce. These burgers have so much going into them that you don’t need anything else going on top of them, but feel free to serve with your favorite burger toppings. We had our burgers with a side of steamed spinach with a honey-mustard-cider vinegar dressing. The recipe makes a lot of burgers, so you can wrap them individually and place in the freezer to enjoy in the weeks ahead. Why fast when you can feast all year long on these healthy, hearty Gumbo Burgers? Thanks for being Vegi-curious.
Gumbo Burgers with Roasted Pepper Sauce
Makes 8 to 12 patties
2 cans red kidney, pink or pinto beans, drained
½ cup whole oats, processed into course flour
1 extra large onion, diced
2 celery stalks, diced
1 green bell pepper, diced
4 garlic cloves, minced
1 large tomato, diced
1 Tablespoon tomato paste
8 oz. okra, chopped
2 teaspoons liquid smoke
2 Tablespoons dried thyme
Salt and pepper to taste
Roasted Pepper Sauce (recipe follows)
Burger toppings as desired (tomato, onions, lettuce, etc.)
Place beans in a large mixing bowl and smash with a potato masher or fork. Place oat flour into bowl and set aside.
Heat a non-stick skillet on high heat. Add onions, celery, bell pepper and garlic and saute until lightly browned. Add tomato, tomato paste, okra, liquid smoke, thyme and cayenne pepper and continue cooking until all of the liquid has dried up. Add to mixing bowl and stir to combine. Season with salt and black pepper, adding more of the other seasonings as desired.
Line a baking sheet with parchment paper. Divide mixture into even portions using either a one-third or one-half measuring cup and form into patties. Place on parchment paper and refrigerate for several hours.
When ready, heat a non-stick electric griddle on 350F. Place patties on griddle and cook until browned and burgers become firm, turning once during cooking. Serve on buns with roasted pepper sauce and your favorite toppings.
Roasted Pepper Sauce
½ cup raw cashews (soaked)
½ cup roasted red peppers
2 to 4 teaspoons hot sauce
Rinse and drain the soaked cashews. Place in container of high-speed blender and add enough water to cover about half of the cashews. Process on high until super smooth. Remove from container. This should yield about ½ cup, but you will only use ¼ cup to make the sauce.
Return ¼ cup of the cashew cream in the blender container along with the roasted peppers and hot sauce. Process on high until smooth. Place in a covered container and refrigerate before using.
Note: if you do not wish to use cashews, you can try substituting silken tofu.
28 Feb 2017