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

1. Get out a food processor, a medium bowl, and a large frying pan.

STEP TWO – Make the Binder

Ingredients:

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

Instructions:

1. In the food processor, grind the nuts, breadcrumbs, and oats until fine.
2. Add the onion, garlic, egg, cheese, mayonnaise, paprika, and salt and pulse to a smooth consistency.
3. Place the binder in the medium bowl, cover with plastic wrap, and refrigerate for 2 hours.
4. 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

Ingredients:

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

Instructions:

1. Slice the tofu width-wise into ¼-inch-thick slabs.
2. On the 1^st baking sheet, toss the tofu and mushrooms with 1 tablespoon of oil and a sprinkle of salt and pepper and spread out.
3. Roast for 20 minutes, flipping halfway through.
4. On the 2^nd baking sheet, toss the carrot and beans with 1 teaspoon of oil and a sprinkle of salt and pepper and spread out.
5. Roast for 10 minutes, flipping halfway through.
6. Let the ingredients cool briefly.
7. Add to the food processor and pulse until incorporated.

STEP FOUR – Make the Burgers

1. In the large frying pan, heat 1 tablespoon of olive oil over medium-low heat.
2. Use your hands to combine the tofu and vegetable mixture and the binder and form 4 round and ¾-inch-thick patties.
3. Cook for 6 minutes on each side until lightly browned.
4. 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