As barbecue season is fast approaching (or if you are crazy like me, you barbecue all year round), you are probably thinking about healthy options to throw on your grill. You might be grilling up some meat with a little bit of this amazing BBQ sauce or roasting vegetable disks with a simple Dijon lemon dressing. Sometimes, you just want an alternative to the meat burger that still tastes delicious. For me, I am always looking for a veggie burger that is not packed full of soy, gluten or a crazy form of MSG (often hidden in the ingredients as yeast extract or some other sneaky word to make you think it’s OK). Guess what people? I have yet to find a pre-packaged veggie burger that does not contain these things. Have you?
The other day, I asked my husband to pick up some veggie burgers from Costco. I love Costco as it is a great place to find clean eats (as long as you’re smart) and many local, sustainable brands are sold there. Check out Angela’s recent post of how to shop smart at Costco on Eat Spin Run Repeat. So, normally my husband is very good at checking out ingredients and making sure they are “Suzanne approved”. I love him for it. I told him that the Kirkland brand is usually pretty good, so he picked it up. We go about getting dinner ready and I casually look at the ingredient list. WOWZA! Over 25 ingredients including textured soy protein, bulgur wheat and autolyzed yeast extract…damn it! Why can’t picking up convenience foods that are not crazy with ingredients just be easy for once!?!? Here’s the thing with eating clean – you have to make most foods from scratch or you pay a hefty price tag to get exactly what you are looking for. I took another gander at the ingredients and thought “I can recreate this and make it work for our food sensitivities”.
And that is exactly what I did.
Enter the awesome homemade veggie burger…
I packed these with the superpower of sweet potato, kale and chia seeds to really up the nutritional value. To save time, I did have the brown rice and sweet potato cooked the previous night for dinner, making a little extra knowing I would be creating this recipe the next day. Try a high quality mustard on these like this brand paired with some dill pickle, my Million Dollar Relish on a gluten-free bun with some crunchy Romain lettuce and we have a vegetarian winner people! If you are looking for a vegan option, eliminate the cheese and sub for nutritional yeast. Simple and delicious! Now pull out the tongs and let’s get grillin’!
- 1 medium sweet potato cooked
- 1-14oz can of butter beans (I used Eden organics)
- ¾ cup cooked brown rice
- 1 small onion, chunked
- 6 cloves of garlic
- 2 leaves of kale, destemmed
- 2-3 leaves of fresh basil
- small handful of parsley
- 1 tbsp of chia seeds soaked in ¼cup water until thick & gel-like
- ¾ tsp turmeric
- ½ cup gluten-free oats
- 2 oz feta cheese
- 3 oz white old cheddar cheese
- In a large food processor, place all ingredients. Blend until completely mixed and a burger like texture.
- Preheat oven to 400 degrees. Line a large baking sheet with parchment paper.
- With damp hands, form mixture into 8 patties.
- Bake for 12mins on one side and 15mins on the other. Place on barbecue for 2-3mins for finishing touch.
- Eat right away topped with favourite condiments or wrap and freeze for a later date.