White Bean Burgers with Arugula Aioli
Homemade veggie burgers for the win! Delicious, nutritious and EASY recipe for burgers and dairy-free arugula aioli.
Servings: 6 Burgers
Calories: 166kcal
Ingredients
- 1 medium onion diced (¾ cup)
- ¾ cup small dice portobello mushrooms
- 1 large carrot grated ½ cup
- 1 teaspoon dried thyme
- ½ teaspoon sea salt
- ¼ teaspoon crushed red pepper
- 3 cloves minced garlic
- 3 cups cannellini beans 2 15-oz cans drained and rinsed well
- 2 Tablespoons lemon juice
- ¼ cup ground flax seeds
- 1 Tablespoon chia seeds
- ¼ cup finely chopped fresh parsley
Instructions
- Preheat oven to 450 and line baking tray with unbleached parchment paper.
- Heat skillet over medium heat. Saute onions, mushrooms and carrots in 1 tablespoon water or olive oil until beginning to soften, about 3 minutes. Sprinkle in thyme, salt and pepper. Add in garlic and continue to cook for 2 minutes, stirring constantly, until garlic is fragrant. Set aside.
- Put beans and lemon juice in a large bowl and mash with a fork (or potato masher), making a paste. Leave some chunks too, for texture. Stir in the flax and chia seeds and mix well. Next add the cooked veggie mixture and mix. Then add the parsley and mix until everything is well incorporated.
- Divide batter evenly into 6 portions and place on prepared baking tray. I use an ice cream scoop to make this easier. You could also use two large soup spoons and "drop" the batter onto the baking tray. Wet your hands and shape each mound into a flattened burger.
- Bake for 15 minutes, flip and bake for additional 15 minutes.
- Serve burgers on buns, or a bed of greens, and drizzle with aioli.
Notes
Arugula Aioli
Use an immersion blender, food processor or small blender to combine all ingredients together until emulsified into a smooth sauce.Arugula Aioli
- ½ cup arugula leves
- 1 clove garlic, pressed
- ½ teaspoon sea salt
- ¼ cup olive oil
- ¼ teaspoon crushed red pepper
- 2 tablespoon pine nuts
Meal Prep and Storage
- This recipe for veggie burgers makes 6 full sized patties or 18 veggie sliders.
- To freeze: either make into appropriate sized veggie burger patties and place on a flat surface in the freezer for at least an hour before transferring to freezer safe container. Or, take batter and roll in parchment paper to make a "log" that you can later slice and bake. Full sized burger log will be 4" wide. Mini appetizer veggie burger log will be about 2 ½" in diameter.
- Uncooked veggie burger batter will stay good in an airtight container in the fridge for 4 days or the freezer for 3 months.
- Cooked veggie burgers will stay good in the fridge for 5 days or freezer for 3 months.
- Defrost: you can, but it's not necessary. Put frozen burgers on a parchment lined baking tray and add 5 minutes to the cooking time.
- Reheat veggie burgers in 350 degree preheated oven until heated through, about 15 minutes. Or, heat them 2 minutes per side in a preheated cast iron skillet or BBQ grill.
Nutrition
Serving: 1g | Calories: 166kcal | Carbohydrates: 26g | Protein: 9g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Sodium: 212mg | Potassium: 595mg | Fiber: 8g | Sugar: 2g | Vitamin A: 1942IU | Vitamin C: 8mg | Calcium: 113mg | Iron: 4mg