Frugal Meatless Meal

Our family fell in love with Trader Joe's Veggie Burgers a couple months ago. Yes, even my meat loving boys enjoyed them and asked for them every time I went shopping. The are tasty but also so convenient. At $3.50 for a box of 4 they are not terrible expensive or filled with preservatives but they are not all that nutritious either.

So I decided to try to make my own! Fresher, more nutritious and definitely less expensive. It has been fun to experiment with different beans, grains, veggies and spices to create different flavors. I love recipes like this because you can be creative and also just use what you have on hand. I have also been doubling the recipe and storing the extras in the fridge for the same quick convenience of the store bought burgers. (See the tips at the bottom of the recipe for some helpful hints.)

Eating less animal protein is great thing to do for your budget and your body. Vegetable based meals can be very satisfying and tasty. Vegetables contain so many vitamins and minerals but also amino acids, which are the building blocks for protein. For the most nutrients and amino acids, eat organic raw vegetables.

Beans, lentils and quinoa are also great protein and nutrient packed foods. If good quality meat is not available to you or not in the budget for every day try substituting whole grains, beans, nuts or vegetables for the meat in your favorite dishes.

Veggie Burgers

1 cup (or 1/2 can) black beans

1 cup (or 1/2 can) garbanzo beans

1/2 cup cooked brown rice

1/2 cup each finely chopped: celery, onion, sweet pepper (or any veggies you want)

1 tsp salt

1/4 tsp black pepper

1 tsp cumin

1/2 tsp thyme

1/2 tsp oregano

1 egg (can be omitted)

1/4- 1/2 cup bread crumbs or ground flax meal

Combine black beans and garbanzo beans in a large bowl and mash with a fork. Add rice and mash until incorporated. Saute veggies in coconut oil until soft. Allow them to cool and then add to bean mixture along with egg and spices. Mix well. (using your hands works best) The bread crumbs/ flax meal (I used flax meal) help to bind the mixture. So add more if it looks "wet".

Form into patties using your hands or a round dish. Cook about 4 minutes on each side or until golden brown and a little crispy. Serve on a bun or just eat plain!

Tips:

-Using dried beans, instead of canned, is a great way to save money and avoid the preservatives. On Sundays I soak about 2 cups of dried black bean and 2 cups of garbanzo beans in water over night and then cook them until tender in the morning (separately). This way I have beans on hand for the week. (chili, hummus, black bean wraps, veggie burgers, etc)

-Cook brown rice in large quantities to have available all week.

-Making smaller patties helps the burgers to stay together

-You can use any type beans

-I have used rice, quinoa and barley as the grain in these burger and they all worked great

-Double the recipe and store extra patties in the fridge for about 4 days or freezer for longer. I did not cook the patties before I stored them.

-Another cooking option: Bake the burgers on a hot stone in 400 degree oven for about 5-10 minutes.