This recipe is a bit of an undertaking but well worth it so you can say you made and enjoyed your own meatless burger! It’s loaded with nutritious ingredients that beautifully combine to form a flavorful and firm patty.
STEP ONE – Preparations
- Get out a food processor, a medium bowl, and a large frying pan.
STEP TWO – Make the Binder
⅓ cup almonds or cashews
¼ cup panko breadcrumbs
¼ cup old-fashioned rolled oats
½ small peeled and chopped onion
2 peeled and minced garlic cloves
1 large egg
1 tablespoon shredded mild cheese (mozzarella, provolone, or queso blanco)
1 tablespoon mayonnaise
½ teaspoon paprika
½ teaspoon fine sea salt
- In the food processor, grind the nuts, breadcrumbs, and oats until fine.
- Add the onion, garlic, egg, cheese, mayonnaise, paprika, and salt and pulse to a smooth consistency.
- Place the binder in the medium bowl, cover with plastic wrap, and refrigerate for 2 hours.
- Towards the end of the 2 hours, preheat the oven to 400°F with 2 oven racks in the middle and lightly spray 2 large baking sheets with canola spray.
STEP THREE – Roast the Tofu and Vegetables
4 ounces extra-firm tofu
6 thinly sliced mushrooms
1 large peeled and grated carrot
1 cup drained and rinsed black beans
2 teaspoons extra-virgin olive oil
- Slice the tofu width-wise into ¼-inch-thick slabs.
- On the 1st baking sheet, toss the tofu and mushrooms with 1 tablespoon of oil and a sprinkle of salt and pepper and spread out.
- Roast for 20 minutes, flipping halfway through.
- On the 2nd baking sheet, toss the carrot and beans with 1 teaspoon of oil and a sprinkle of salt and pepper and spread out.
- Roast for 10 minutes, flipping halfway through.
- Let the ingredients cool briefly.
- Add to the food processor and pulse until incorporated.
STEP FOUR – Make the Burgers
- In the large frying pan, heat 1 tablespoon of olive oil over medium-low heat.
- Use your hands to combine the tofu and vegetable mixture and the binder and form 4 round and ¾-inch-thick patties.
- Cook for 6 minutes on each side until lightly browned.
- For cheeseburgers, place a slice of cheese on each patty, remove the pan from the heat, and cover with a lid until the cheese melts.
Recommended Serving Size: 1 burger
Exchanges: 1 starch, 2 protein, 1 fat*
*The Exchanges for add-ons are as follows:
1 bun = 1 starch
1 slice cheese (provolone, mozzarella, cheddar, etc.) = 1 protein