Fire roasting accentuates the natural sweetness of tomatoes, making them a fun option for a veggie burger recipe like this one. Easy to make and try with local seasonal veggies.
Health Benefits – oil free, vegan, low sugar, soya free and nut free
Prep: 30 Minutes | Freezing time: 1 – 2 hours | Servings: 8
The sweetness goes particularly well with the fresh herbs and the mild spice of the poblano pepper, if you choose to use them!
Ingredients
2 ½–3 cups rolled oats
1 carrot, shredded
2 cups cooked black or cannellini beans (rinsed and drained)
1 (15-ounce) can fire roasted tomatoes (including liquid), or 3 roma tomatoes, chopped
½ medium onion, chopped
2–3 large garlic cloves
½ bunch fresh herbs, optional (cilantro, basil, or flat-leaf parsley)
½ poblano pepper, optional
Black pepper, to taste
Whole grain slider buns or lettuce leaves
Method
- Preheat oven to 425 degrees F and line a baking sheet with parchment paper.
- Add rolled oats and shredded carrots to a large mixing bowl and set aside.
- Add all remaining ingredients to a blender and blend until smooth. Add to oat and carrot mixture and stir to combine. Allow mixture to sit for 5 minutes.
- Use a medium-size ice cream scoop to scoop the mixture for each patty onto the baking sheet. Shape the patties into flat circles using your hands to form the slider or burger shape.
- Bake for 20 minutes or until firm. Flip and bake for another five minutes.
- Serve on buns or with lettuce leaves with your prefered condiments.
Cooking Tips
- This quick and easy slider recipe can be pressed into full-sized burgers as well.
- You can make the burger mixture up to 24 hours in advance of cooking. If you choose to do so, complete steps 1–3 before refrigerating.
Recipe has been graciously provided T. Colin Campbell Center for Nutrition Studies
Created on 24 Apr, 2022.
Print