World's Most Versatile Veggie Burger Recipe

(recipe written by Matt Frazier)


The Veggie Burger Formula (you choose your ingredients from each category):

1 pound can of beans, drained and rinced, or 1.5 cups of cooked beans (suggestion: choose your favorite beans such as black, pinto, kidney, etc)
1/2 cup chopped onion
1 clove of garlic, minced
2 cups of diced veggies (suggestions: carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
2 tsp plus 2 tbsp oil for frying (suggestions: olive, coconut, grapeseed)
3 Tbsp liquid flavor (mix and match suggestions: mustard, ketchup, soy sauce, teriyaki sauce, vegan worcestershire, buffalo sauce, balsamic vinegar, salsa, pasta sauce, marsala, water)
4 tsp spice(s) of choice: (suggestions: smoked paprika, cumin, chili powder, Italian seasoning, poultry seasoning, steak seasoning, black pepper, taco seasoning, cayenne pepper, vennel, oregano, curry powder)
1/2 tsp sea salt (omit if there's salt in your seasoning blend choice)
1 cup dry base ingredient (suggestions: buckwheat, unsweetened protein powder, bread crumbs, cornmeal, oatmeal)
1/2 cup texture ingredient (suggestions: chopped walnuts, olives, avocado, sundried tomatoes, leftover cooked rice/quinoa/bulgur, parsley, parsley, basil)

Heat 2 tsp oil in a pan over medium heat.  fry the onion, veggies and garlic until softened (**I omited this step and put the raw ingredients right in the bean mixture)

Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky.  Pulse in the dry base and texture ingredient.  (**I also didn't bother with this step....I hand mashed the beans and mixed everything in with a spoon...I did find that I needed to add one egg or everything to bind better to form the patties)

Form into golf ball size balls and flatten into patties.

Heat 2 Tbsp oil over med-high heat.  Fry 2-3 minutes per side or until browned and heated through.  Makes 18 small patties (**I made about 8 larger patties).

top with your favorite toppings of choice when serving: lettuce, tomato, cheese, ketchup, mustard, mayo, horse radish sauce, honey mustard, bbq sauce, etc

Bean Loaf Recipe

Ingredients

• 15 ounces black beans, drained and rinsed
• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, minced
• 2 celery ribs, minced
• 1 cup mixed mushrooms, coarsely chopped
• 1 cup quinoa, cooked
• 1 tablespoon oregano
• 3 tablespoons whole wheat flour
• 2 tablespoons low sodium soy sauce
• 2 tablespoons ketchup

Directions

1. Mash black beans in a large bowl and combine all ingredients until evely combined. Transfer to pan and pat down firmly and tightly using a spatula. Bake 45 minutes to one hour at 350, until firm and browned on the outside. Allow the loaf to cool and firm up before serving, about 15 to 20 minutes.

Easy Slow Cooker Refried Beans

Ingredients

• 1 onion, peeled and halved
• 2 cups dry pinto beans, rinsed
• ½ fresh jalapeno or other hot pepper, seeded and chopped
• 2 cloves garlic, minced
• ¾ teaspoons salt
• ½ teaspoon black pepper
• One big pinch of cumin
• 6 cups water
• ***I also opt to add taco seasoning blend, to taste (if you buy the packets, I'd use a full packet)...if you make your own, use a "Packet" worth;)

Directions

1. Combine all ingredients in slow cooker.
2. Cook on high for 8 hours or overnight while you are sleeping.
3. Remove the bigger onion chunks and drain the excess liquid. If desired, save excess liquid until the final product is desired consistency.
4. Mash remaining beans with a potato masher and voila! You have homemade refried beans.

Monterey Beans and Cheese

Fry, drain, and crumble 2 slices bacon*.
Saute in bacon fat until tender one medium onion, chopped**.
Add one 15oz can beans***, drained, rinsed, and mashed;
Add 1 cup tomato sauce ****,
Add 1 t. chili powder*****,
Add 1/2 t. salt, and a dash of pepper.

Stir until smooth and hot.

Add 1/4 to 1/2 pound shredded cheddar cheese******
Add bacon bits.
Stir until cheese is melted.
Serve over cooked rice.
Serves six.

* If you are going totally meatless, start with 2T oil and omit bacon. this dish is great for lent
** The original recipe called for half onion, half green pepper. Green pepper makes my lips itch so I left it out.
***I use red or black beans. The original recipe called for kidney beans. The original recipe also did not mash the beans.
**** An alternate, especially if you are using unmashed beans, is 2 medium tomatoes, diced, plus 1/4 c. (reconstituted) beef bouillon or tomato juice. I sometimes throw in about 1/2 t. powdered bouillon with the tomato sauce.
*****Even with the medium-hot chili powder I use, this is a relatively mild dish. Heat lovers can add more to taste.
****** I use the full 1/2 # of extra-sharp cheddar. Monterey jack or pepper jack would probably work, too.

An additional advantage to this recipe is that it’s quick. If all the ingredients are on hand, you can whip up the whole thing in the 20 minutes it takes the rice to cook. If you’re serving a big crowd, it doubles nicely, but you need a big pan.

Sweet Potato and Black Bean Chili

Ingredients

• 3 large sweet potatoes, peeled and cut into 1/2-inch cubes
• 1 large onion, chopped
• 1 tablespoon Crisco® Olive Oil
• 2 tablespoons chili powder
• 3 garlic cloves, minced
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (28 ounces) diced tomatoes, undrained
• 1/4 cup brewed coffee
• 2 tablespoons honey
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup shredded reduced-fat Monterey Jack cheese or reduced-fat Mexican cheese blend

Directions

• In a nonstick Dutch oven coated with cooking spray, saute sweet
• potatoes and onion in oil until crisp-tender. Add the chili powder,
• garlic, cumin and cayenne; cook 1 minute longer. Stir in the beans,
• tomatoes, coffee, honey, salt and pepper.
• 
  
• Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or
• until sweet potatoes are tender. Sprinkle with cheese. Yield: 8

Corn and Black Bean Salad

8 ServingsPrep: 15 min. + chilling

Ingredients

• 1 can (15-1/4 ounces) whole kernel corn, drained
• 1 can (15 ounces) black beans, rinsed and drained
• 2 large tomatoes, finely chopped
• 1 large red onion, finely chopped
• 1/4 cup minced fresh cilantro
• 2 garlic cloves, minced
• 
  DRESSING:
• 2 tablespoons sugar
• 2 tablespoons white vinegar
• 2 tablespoons canola oil
• 1-1/2 teaspoons lime juice
• 1/4 teaspoon salt
• 1/4 teaspoon ground cumin
• 1/4 teaspoon pepper

Directions

• In a large bowl, combine the first six ingredients. In a small bowl,
• whisk the dressing ingredients; pour over corn mixture and toss to
• coat. Cover and refrigerate for at least 1 hour. Stir before
• serving. Serve with a slotted spoon. Yield: 8 servings.
• 
  

Nutrition Facts: 2/3 cup equals 142 calories, 4 g fat (trace saturated fat), 0 cholesterol, 326 mg sodium, 21 g carbohydrate, 4 g fiber,

Quinoa and Black Beans

Ingredients

• 1 teaspoon vegetable oil
• 1 onion, chopped
• 3 cloves garlic, peeled and chopped
• 3/4 cup uncooked quinoa
• 1 1/2 cups vegetable broth
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• salt and pepper to taste
• 1 cup frozen corn kernels
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/2 cup chopped fresh parsley

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and parsley.

Sweet Potato Black Bean Enchiladas

Karina's Sweet Potato Black Bean Enchiladas Recipe

Shown is family style, rolled into a baking dish. For company I prefer to nestle these babies into individual gratin dishes. It makes for a prettier presentation. I often vary the recipe (shocking, I know!) by adding a schmear of cream cheese down the middle of the corn tortilla. The chile sauce can be mild or hot. However you like it, Darling. Both ways are tasty.

Quickie Green Chile Sauce:

1 cup light vegetable broth
1 tablespoon arrowroot starch dissolved in a little cold water
1 generous cup chopped roasted green chiles- hot or mild
2-3 cloves garlic, minced
1 teaspoon cumin or chili powder, hot or mild, to taste

For the filling:

1 15-oz can organic black beans, rinsed, drained
3-4 cloves garlic, minced
Fresh lime juice from 1 big juicy lime
2 heaping cups cooked sweet potatoes, smashed a bit, but still chunky [I cube mine, then soften just a little]
1/2 cup chopped roasted green chiles
1/2 teaspoon ground cumin
1/2 teaspoon chili powder, or curry, mild or spicy, as you prefer
Sea salt and black pepper, to taste
2 tablespoons chopped fresh cilantro

To Assemble:

2-4 tablespoons light olive oil or vegetable oil, as needed
8 white corn tortillas
Shredded Monterey Jack cheese, or vegan cheese, if desired


Preheat your oven to 350 degrees F. Choose a baking dish that would hold 8 enchiladas.

Make your Quickie Green Chile Sauce by combining the broth, dissolved arrowroot, green chiles, garlic and spices in a sauce pan and heating over medium-high heat. Bring to a high simmer. Simmer until thickened. Taste test. Set aside.

In the meantime, using a mixing bowl, combine the drained black beans with minced garlic and lime juice. Toss to coat the beans and set aside.

In a separate bowl combine the lightly smashed sweet potatoes with the chopped green chiles; add the spices. Season with sea salt and pepper.


Pour about 1/4 cup of the Quickie Green Chile Sauce into the bottom of the baking dish.

Grab a skillet and heat a dash of oil. Lightly cook the corn tortillas to soften them - one at a time - as you stuff each one.

How do I stuff thee?

Lay the first hot tortilla in the sauced baking dish; wet it with the sauce.

Spoon 1/8 of the sweet potato mixture down the center.

Top with 1/8 of the black beans.

Wrap and roll the tortilla to the end of the baking dish.

Repeat for the remaining tortillas. Top with the rest of the sauce.

If you like, top with a sprinkle of shredded Monterey Jack cheese or vegan cheese.

Bake for 20 to 25 minutes, until the enchiladas are piping hot and the sauce is bubbling around the edges.

Serve with a crisp salad of baby greens and herbs spiked with oranges, strawberries, watermelon or halved grapes. 

Cook time: 25 min

Yield: 4 servings

Mexican Three Bean Salad

Ingredients

• 1 15-ounce can black beans, drained and rinsed
• 1 15-ounce can pinto beans, drained and rinsed
• 1/2 pound green beans
• Salt
• 3 tablespoons olive oil
• 3 green onions, sliced
• 1-2 jalapenos, seeded, chopped
• 1 large garlic clove, sliced thin
• 1 cup Cotija queso seco cheese, crumbled
• 1/4 cup chopped cilantro
• 1/3 cup lime juice
• 1/4 cup sugar

Method

1 Cut the ends off the green beans and slice into pieces about an inch long. Fill a medium sized pot halfway with salted water. Bring to a boil. Add the beans to the pot and boil for 5 minutes, or as long as it takes for the beans to get tender. Green beans can be highly variable in how long it takes to cook them to tenderness. More mature beans can take longer, up to 20 minutes.

2 Drain the green beans and put in the bowl with the pinto and black beans. Drizzle the olive oil over everything and toss to combine. Mix in the green onions, jalapeño, garlic, and Cotija cheese.

3 In a separate bowl, mix the lime juice and sugar until the sugar dissolves, then add it to the salad. Coat the beans well and let marinate for at least 1 hour, preferably several hours. Right before you serve, toss in the cilantro. Add more salt to taste if needed.

Bean and Barley Salad

Ingredients

• 3/4 cup quick-cooking barley
• 1 can (16 ounces) kidney beans, rinsed and drained
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (11 ounces) whole kernel corn, drained
• 1 large sweet red pepper, finely chopped
• 6 green onions, chopped
• 1/3 cup minced fresh parsley
• 
  DRESSING:
• 3/4 cup olive oil
• 1/3 cup red wine vinegar
• 2 garlic cloves, minced
• 1-1/2 teaspoons chili powder
• 3/4 teaspoon salt
• 3/4 teaspoon ground cumin
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 1/4 teaspoon pepper

Directions

• Prepare barley according to package directions. Transfer to a large bowl; stir in the beans, corn, red pepper, onions and parsley. In a small bowl, combine the dressing ingredients. Pour over salad; toss to coat. Chill until serving. Yield: 12 servings (3/4 cup each).

Nutrition Facts: 3/4 cup equals 246 calories, 14 g fat (2 g saturated fat), 0 cholesterol, 350 mg sodium, 24 g carbohydrate, 6 g fiber, 6 g protein.

Barbecued Black Beans with Sweet Potatoes

Prep. Time: 10-15 minutes
Cooking Time: 2-4 hours
Ideal slow cooker size: 3-qt.

4 large sweet potatoes, peeled and cut into 8 chunks each
15-oz. can black beans, rinsed and drained
1 medium onion, diced
2 ribs celery, sliced
9 oz. Sweet Baby Ray’s Barbecue Sauce

1. Place sweet potatoes in slow cooker.

2. Stir in additional ingredients.

3. Cover. Cook on High 2-3 hours, or on Low 4 hours.

Homemade Black Bean Burgers

Ingredients

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Delicious Black Bean Burritoes

Ingredients

• 2 (10 inch) flour tortillas
• 2 tablespoons vegetable oil
• 1 small onion, chopped
• 1/2 red bell pepper, chopped
• 1 teaspoon minced garlic
• 1 (15 ounce) can black beans, rinsed and drained
• 3 ounces cream cheese
• 1/2 teaspoon salt
• 2 tablespoons chopped fresh parsley

Directions

1. Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through.
2. Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, and garlic in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring.
3. Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir parsley into mixture.
4. Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Hearty Bean Burritos

Ingredients

• 1/2 cup instant brown rice
• 1 small green pepper, chopped
• 2 teaspoons canola oil
• 1 can (15 ounces) pinto beans, rinsed and drained
• 1 cup no-salt-added diced tomatoes
• 4 ounces fat-free cream cheese, cubed
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/8 teaspoon ground coriander
• 1/8 teaspoon dried oregano
• 6 whole wheat tortillas (8 inches), warmed
• 3/4 cup shredded reduced-fat cheddar cheese

Directions

• Cook rice according to package directions. Meanwhile, in a large nonstick skillet, saute pepper in oil until tender. In a large bowl, coarsely mash beans. Add the beans, tomatoes, cream cheese and seasonings to the skillet. Cook and stir until heated through; stir in rice.
• Spoon scant 1/2 cup filling off center on each tortilla. Sprinkle with 2 tablespoons cheese. Fold sides and ends over filling and roll up. Serve immediately. Yield: 6 servings.

Vegetable Chili con Queso

Ingredients

• 1  15-ounce can  pinto beans, rinsed and drained
• 1  15-ounce can  black beans, rinsed and drained
• 1  15-ounce can  chili beans with chili gravy, undrained
• 1  10-ounce can  chopped tomatoes and green chile peppers, undrained
• 1 1/4  cups  chopped zucchini (1 medium)
• 1 1/4  cups  chopped yellow summer squash
• 1  cup  chopped onion (1 large)
• 1/4  cup  tomato paste
• 2  to 3 teaspoons  chili powder
• 4  cloves  garlic, minced
• 3  cups  shredded Colby and Monterey Jack cheese (12 ounces)
•     Tortilla or corn chips

Directions

1. In a 3 1/2- or 4-quart slow cooker, combine pinto beans, black beans, chili beans with chili gravy, undrained tomatoes and green chile peppers, zucchini, summer squash, onion, tomato paste, chili powder, and garlic.
2. Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3 1/2 hours. Stir in cheese until melted. Serve immediately or keep warm, covered, on warm setting or low-heat setting for up to 1 hour.
3. Serve with tortilla chips.