VEGGIE IT UP
Try pinto beans with beets, walnuts, bulgur
A homemade veggie burger is a welcome alternative to beef — at least in theory. But too many are either mushy or dry and lack flavour.
For a modern burger with superior composition, we stepped beyond run-of-the-mill bean patties and combined pinto beans with sweet, earthy beets, rich walnuts and chewy bulgur.
This not only delivered fantastic texture and flavour, but amassed an enviable nutritional profile for a burger: protein and fibre from beans, minerals and vitamins from the bulgur and beets, and omega-3 fatty acids from the walnuts. Carrot baby food (conveniently puréed) provided an unconventional but effective binder that lent the patties a subtle sweetness. Any brand of plain carrot baby food will work here.
Use a coarse grater or the shredding disk of a food processor to shred the beet. When shopping, don’t confuse bulgur with cracked wheat, which has a much longer cooking time. Serve these burgers with favourite burger
fixings.
Pinto Bean-Beet Burger
Makes 8 servings
Salt and pepper
2⁄3 cup medium-grind bulgur, rinsed
1 large beet (9 ounces), trimmed, peeled and shredded
3⁄4 cup walnuts
1⁄2 cup fresh basil leaves
2 garlic cloves, minced
1 (15-ounce) can pinto beans, rinsed
1 (4-ounce) jar carrot baby food
2 tablespoons water
1 tbsp whole-grain mustard
1 1⁄2 cups 100 per cent whole-wheat panko bread crumbs
6 tbsp expeller-pressed canola oil, plus extra as needed
Start to finish: one hour
Bring 1 1/2 cups water and 1/2 teaspoon salt to boil in small saucepan. Off heat, stir in bulgur, cover, and let stand until tender, 15 to 20 minutes. Drain bulgur, spread onto rimmed baking sheet, and let cool slightly.
Meanwhile, pulse beet, walnuts, basil and garlic in food processor until finely chopped, about 12 pulses, scraping down sides of bowl as needed. Add beans, carrot baby food, water, mustard, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and pulse until well combined, about eight pulses. Transfer mixture to large bowl and stir in panko and cooled bulgur.
Adjust oven rack to middle position and heat oven to 200 F. Divide mixture into eight equal portions and pack into 3 1/2-inchwide patties.
Heat 3 tablespoons oil in 12inch non-stick skillet over medium-high heat until shimmering. Gently lay four patties in skillet and cook until crisp and well browned on first side, about four minutes. Gently flip patties and cook until crisp and well browned on second side, about four minutes, adding extra oil if skillet looks dry.
Transfer burgers to wire rack set in rimmed baking sheet and place in oven to keep warm. Wipe out skillet with paper towels and repeat with remaining 3 tablespoons oil and remaining patties. Serve.
Per serving: 306 calories (52 per cent from fat); 18 grams fat (1 g saturated); 160 milligrams sodium; 31 g carbohydrate; 7 g fibre; 3 g sugar; 9 g protein.