Makes 8 burgers
It's a lengthy process, but well worth it. I recommend to do lots and freeze them for later munching!!
*** If you want a complete protein meal, then do half oats half quinoa, great for recovery after some intense sport. I'm sure the many many Olympic Gold medalists on a plant-based diet will agree.
Ingredients
Veggies:
~280g Kidney Beans (Or white beans, or pinto beans. I find kidney beans give nice color.)
~400g Chickpeas
1 Carrot
1 Onion
~5 Champignons de Paris (Mushrooms, or other of your choice)
1/4 Red Pepper
2 Cloves Garlic
Spice and herb mix:
2 Tbsp Smoked Paprika
1 Tbsp Cumin
1 Tsp Pepper
1 Tbsp Salt
1 Tsp Coriander
1 Tsp Paprika
Handful of chopped fresh parsley
Extra:
Two decent handfuls of oats ** Very important so the starch is released to stick the burger together.
Olive Oil.
Preparation
Get two large bowls.
1) Cut the carrots, red pepper, onion, mushrooms and garlic as finely as you can into small cubes.
2) Fry the onion in olive oil until translucent and put into the bowl.
3) Fry the carrot in olive oil until soft and put into the bowl.
4) Fry the mushrooms in olive oil until most of the liquid has been evaporated. Then add the garlic until cooked and put into the bowl.
5) Fry the red pepper in olive oil and put into the bowl.
6) Mix the oats (and or quinoa) and the spice mix and finley chooped parsely in with the cooked vegetables, mix well and set aside. The mix should have a bit of oil and liquid from the mushrooms. The liquid serves to glue with the oats.
7) Mix the drained chickpeas and kidney beans in the second large bowl, mash with your hands until you get a decent semi dry paste like consistency. No worries if there are still some whole chickpeas or kidney beans, the important part is that it can be molded into a patty. This serves as the base of the burgers.
8) Pour the bowl of vegetables into the bowl of chickpeas/beans, mix well into big heavy blob.
9) Put this covered into the fridge for half an hour at least or until it is cooled.
10) Take the bowl out of the fridge.
11) Form 1 1/2cm to 2cm thick patty with your hands and wrap each burgers in aluminium foil.
12) Place the burgers in the fridge for at least 1 hour again. ** Instead, can be frozen directly for later. They taste almost as good!
Either you can fry them in a frying pan with a bit of oil, difficult on a bbq... put between some wholemeal hamburger buns slices of tomato, red onion, ketchup et al.
** If you want mexican style try my fajita spice mix substituting the fresh parsley for fresh coriander
and spread some of my guacamole as sauce!
** I'll add Indian style when I have the time :)
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