Juicy, Delicious Burgers - And Meat Free

by Dana Jacobi for The American Institute for Cancer Research

Gone are the bland, mushy tofu patties studded with sunflower seeds and grated carrots, the kind only a hard-core vegetarian could love. In less than ten years, this so-called “strictly health food” fare has become a major supermarket category. You can select from a “classic” patty that looks, tastes and even chews like a basic beef or cheeseburger, black bean burgers with spicy bite, full-flavored mushroom burgers and more. With ingredients like wheat or soy protein and egg white, depending on the brand and “flavor” you select, nearly all of them are cholesterol-free and most are low in fat.

So why make veggie burgers from scratch if there are so many good-tasting commercial versions? Because freshly made, with the ideal combination of ingredients, is always superior. The classic ingredients in a great home-made veggie burger - a freshly cooked grain, canned beans, vegetables and nuts - create a perfect balance of textures and flavor. Served on a toasted whole-wheat bun spread with mustard, and with a lettuce leaf and onion slice slipped inside, this veggie burger makes for such pure pleasure the fact that it’s incredibly healthy will almost seem irrelevant.

A good combination of ingredients might include bulgur, mushrooms, onions, walnuts, and pinto beans. The earthy-tasting wheat provides body; the mushrooms; meaty flavor; and the nuts, richness; and the mashed pintos give some heft. Cooking the vegetables and beans together intensifies their flavor, especially with a kick of chile pepper tossed in. Egg white and a modest amount of breadcrumbs bind the burgers and help hold in their moisture so they stay juicy as they cook.

Mushroom-Walnut-Veggie Burgers - Makes 4 burgers.

3 Tbsp. bulgur
1/3 cup boiling water
1 Tbsp. canola oil
4 ounces sliced Portobello mushrooms, chopped
1/2 cup chopped onion
1 garlic clove, chopped
1 serrano or small jalapeño chile pepper, seeded and chopped
1/3 cup walnuts, chopped
1 cup canned pinto beans, rinsed and drained
2 tsp. Worcestershire sauce
1 tsp. reduced-sodium soy sauce
1 large egg white
3 Tbsp. seasoned breadcrumbs
Freshly ground black pepper, to taste
4 whole-wheat buns, split and toasted
4 tsp. coarse seed mustard
4 thin slices red onion
4 romaine lettuce leaves, washed and dried

Place bulgur in a small bowl. Add hot water to cover. Let sit until grain softens, 20 minutes. Drain and set aside. Heat oil in a medium skillet over high heat until very hot. Sauté mushrooms until the liquid they release evaporates. Add onions, garlic and chili pepper. Cook until soft, about 8 minutes. Mix in nuts, beans, Worcestershire and soy sauces. Remove from heat and let cool.

Transfer mixture to a food processor and pulse 4 times. Add bulgur and pulse 4 times, until mixture is finely chopped but not puréed. (Or, chop by hand until very fine.) Transfer to a mixing bowl. Mix in egg white, breadcrumbs and pepper, to taste. Form mixture into four patties.

Grill burgers about 2 1/2 minutes per side. (Or cook in a large non-stick skillet with 2 teaspoons oil over medium-high heat. Cook until browned on both sides, about 5 minutes in all.)
Spread mustard on cut sides of buns. Add a lettuce leaf to the bottom halves, then a burger, then a slice of red onion. Add the top halves of the buns and serve.

Per serving: 354 calories, 13 g. total fat (1 g. saturated fat), 50 g. carbohydrate, 13 g. protein, 10 g. dietary fiber, 643 mg. sodium.