I was vegan and gluten-free for 2 years, way back when. These meatless burgers one of the treasured recipes I kept from that time. So healthy and delicious, and very satisfying even for the meatiest of meat eaters. It’s better to cook them gently in a pan or griddle than on the BBQ because they need a flat surface. Other than that, treat them as you would a normal burger!
This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.
Ingredients ($2.50 total for 9 burgers)
2/3 cup rolled oats – $0.08
2/3 cup almond meal – $0.84
1/2 onion, chopped – $0.25
3/4 cup grated carrots – $0.46
1 cup finely chopped spinach/baby kale – $0.50
1/4 cup white whole wheat flour – $0.04
1/4 cup water – free
1 tsp soy sauce – $0.03
Salt and pepper to taste
2 x 2 tbsp olive oil – $0.40
Directions for Hearty Meatless Burgers
1. In a large bowl, mix all the ingredients except the olive oil. Stir with a wooden spoon until well combined and somewhat sticky.
2. Use your freshly washed hands to shape the mixture into 8-10 patties. They will need to be a bit thicker than meat burgers in order to hold together well over the heat.
3. Heat the olive oil (2 tbsp per batch) in a pan over medium-high heat. Cook the burgers about 4 minutes each side or until nice and toasty and brown, then let them sit on a paper towel while the rest are cooking. I like to serve these with homemade slider buns and chili sauce (mayo, ketchup, and chili powder mixed together). Feel free to top with your favorite burger toppings. So good!
Sustainability Score (explained here)
- Time to make: 3 = <1 hour
- Servings: 3 = >6 servings
- Cost per person (prices based on Trader Joe’s/Costco): 3 = <$5
- Deliciousness: 3 = when are we having this again?
- Environmental impact: 3 = minimal damage
- Nutritional value: 3 = optimal nutrition
- TOTAL: 18/18 (maximum score!)
If you tried it, please let me know how it came out for you. Wishing you and your family a healthy, happy day!