Eat veggies

White Bean Burgers w/ Not-So-Secret Sauce

These vegetarian burgers are hearty and protein packed. This recipe can be made vegan by substituting the egg with a “flax egg” and using vegan mayo.

Prep Time

Servings

Sauce

1/2 cup mayo (can substitute vegan mayo) (125 mL)

3 Tbsp ketchup (45 mL)

2 Tbsp relish (30 mL)

1 tsp white sugar (5 mL)

1 tsp white wine vinegar (5 mL)

Veggie burgers

1/2 cup dried red lentils, rinsed (125 mL)

1 1/2 cups water (375 mL)

1 – 19 oz can navy beans, rinsed and drained (540 mL)

1 cup whole wheat panko (250 mL)

3/4 cup chopped onion (175 mL)

1/4 cup chopped fresh parsley (60 mL)

2 cloves garlic, minced (2)

1 Tbsp tamari soy sauce (15 mL)

1/2 Tbsp smoked paprika (7 mL)

1 tsp cumin (5 mL)

1 tsp oregano (5 mL)

1/2 tsp salt (2 mL)

1/2 tsp pepper (2 mL)

1 egg, beaten (1)

1 Tbsp canola oil (for cooking) (15 mL)

6-8 whole wheat buns (6-8)

Garnish: lettuce, tomatoes, pickles, onion

In a small bowl combine sauce ingredients. Mix well, cover and refrigerate until ready to use.
In a small saucepan add red lentils and 1 ½ cups (375 mL) of water. Bring to a boil then reduce to simmer for 15-20 minutes or until lentils have thickened and become paste-like.
In a large bowl, mash navy beans using a potato masher. Leave some beans visible for texture.
Add all other patty ingredients together with mashed bean mixture and mix well to fully incorporate all ingredients.
Form patties to desired size (there will be very little shrinkage that occurs during cooking). Place formed patties on a parchment lined cookie sheet and set aside.
In a large frying pan over medium-high heat, add canola oil. Once hot, add 3-4 patties and cook about 3-5 mins per side, until golden brown on outside. Repeat with remaining patties.
Assemble burgers with whole wheat buns, not-so-secret sauce, and your favourite toppings such as lettuce, tomatoes, pickles, and onions.

Ingredients

Sauce

1/2 cup mayo (can substitute vegan mayo) (125 mL)

3 Tbsp ketchup (45 mL)

2 Tbsp relish (30 mL)

1 tsp white sugar (5 mL)

1 tsp white wine vinegar (5 mL)

Veggie burgers

1/2 cup dried red lentils, rinsed (125 mL)

1 1/2 cups water (375 mL)

1 – 19 oz can navy beans, rinsed and drained (540 mL)

1 cup whole wheat panko (250 mL)

3/4 cup chopped onion (175 mL)

1/4 cup chopped fresh parsley (60 mL)

2 cloves garlic, minced (2)

1 Tbsp tamari soy sauce (15 mL)

1/2 Tbsp smoked paprika (7 mL)

1 tsp cumin (5 mL)

1 tsp oregano (5 mL)

1/2 tsp salt (2 mL)

1/2 tsp pepper (2 mL)

1 egg, beaten (1)

1 Tbsp canola oil (for cooking) (15 mL)

6-8 whole wheat buns (6-8)

Garnish: lettuce, tomatoes, pickles, onion

Did you know?

Canola is a common ingredient in cosmetics such as skin cream lotions, soaps, lipsticks and lip balms.

Did you know?

Canola oil has half the saturated fat of soybean and olive oil, and is a rich source of vitamins E and K.

Directions

In a small bowl combine sauce ingredients. Mix well, cover and refrigerate until ready to use.
In a small saucepan add red lentils and 1 ½ cups (375 mL) of water. Bring to a boil then reduce to simmer for 15-20 minutes or until lentils have thickened and become paste-like.
In a large bowl, mash navy beans using a potato masher. Leave some beans visible for texture.
Add all other patty ingredients together with mashed bean mixture and mix well to fully incorporate all ingredients.
Form patties to desired size (there will be very little shrinkage that occurs during cooking). Place formed patties on a parchment lined cookie sheet and set aside.
In a large frying pan over medium-high heat, add canola oil. Once hot, add 3-4 patties and cook about 3-5 mins per side, until golden brown on outside. Repeat with remaining patties.
Assemble burgers with whole wheat buns, not-so-secret sauce, and your favourite toppings such as lettuce, tomatoes, pickles, and onions.

Nutritional Analysis

Calories

375

Total Fat

6 g

Saturated Fat

0.8 g

Cholesterol

24 mg

Sodium

317 mg

Carbohydrates

63.2 g

Fiber

13.6 g

Protein

19.5 g

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