I got the idea for homemade veggie burgers from a healthy cooking magazine. I adapted from it and came up with this-
Makes 4 burgers
1 can of white kidney beans or beans of choice
1/4 cup of finely shredded carrot
1/4 cup of finely diced shallots
1/4 cup of diced red pepper ( press between paper towels to get rid of moisture)
2 tbsp of italian parsley (1 tbsp goes into burger, reserve 1 for breading)
1/4 tsp of sea salt
1/4 tsp of black pepper
1 organic egg
1 garlic clove diced fine
1.5 cups of soft bread crumbs (i made the bread crumbs using rosemary focaccia bread)
2.5 tbs of olive oil
First. Shred Carrot. Chop shallots. Chop garlic. Chop Parsley. Chop Red Pepper.
Second. Drain beans and mash them with a fork.
Third. Add carrot, shallots, garlic, 1 tbsp of parsley (reserve other), red pepper, egg, salt and pepper, plus half of the bread crumbs into the bean mixture.
Fourth. Mix together. Shape into patties. Should make 4.
Fifth. In a shallow bowl, add the rest of the parsley and bread crumbs.
Sixth. Place patties into the bread crumb mixture making sure both sides are coated. Repeat for all.
Seventh. Take the 1.5 tbsp of olive oil and add it into a pan over medium. Once oil is hot add patties. Cook 4 minutes a side and flip. Total 8 minutes.
You can serve this over toasted bread with tomato sauce and spinach. I made a quick tomato sauce of 1/2 cup tomato, 2 tbsp of fresh basil, and salt+ pepper to taste.
Toast bread, add sauce of choice, add spinach, and layer burger. You can add cheese if you like!
Around 340 calories, 10 grams of fat, 15 grams of protein.