Berber Veggie Burgers with Mint Yogurt Sauce
One of my favorite items to batch cook is veggie burgers. Everyone likes them, you can easily make a double (or triple!) batch at once, and they freeze and reheat really well. I have a few different veggie burgers in my repertoire and this one, Berber Veggie Burgers, is one of my favorites. Simply put: this is not your run of the mill veggie burger.
What are veggie burgers?
Just a couple years ago and there would have been no need to pose this question, but now with the rise of the Beyond Burger and other so-called plant-based ‘meats’, it’s worth discussing. Plant-based or vegan meats- whether burgers, sausage or something else- are an entirely different category of food that I would probably never try to create on my own. In fact, I don’t eat them, nor do advise you to eat them, because they’re highly processed.
When I think of veggie burgers, on the other hand, I’m talking about REAL plant-based burgers made from vegetables, legumes, and whole grains, and spiced the way I like ‘em. They’ll never taste like meat and they’re not supposed to, anyways. It’s just a creative way to get your veggies.
why make your own veggie burgers?
Go to the frozen aisle of your grocery store and you’re sure to find a variety of pre-made veggie burgers. In my experience, however, the store-bought variety often have added preservatives or ingredients I can’t pronounce, don’t taste too good, and can be pretty expensive. So I prefer to make them at home so that I know exactly what’s going into them and how they’re going to taste.
These Berber Veggie Burgers have no added refined oils and are made of vegetables and grains that you likely have on hand, maybe even as leftovers from your week’s dinners. That said, they use a couple ingredients you might not be familiar with.
First, amaranth. This is a small grain that’s high in fiber and protein, and contains a host of valuable nutrients including manganese, magnesium, phosphorus and iron. Amaranth is also filled with anti-oxidants and is anti-inflammatory. And- it’s naturally gluten-free.
In this recipe, amaranth is used as a binder. But here’s the surprise- instead of steaming it like you would rice or quinoa, you’re going to pop it like popcorn! A lot of the veggies used in this recipe are moist, and the amaranth will absorb some of that moisture, helping the burger hold together.
The second new-to-you ingredient: berbere. This spice blend is commonly used in Ethiopian cuisine, and though you may not have tried it before, you can probably find it in the spice section of your grocery store (if not, then you can easily order it online). Berbere contains a lot of different herbs and spices but what’s most notable, in my opinion, is that it it packs some heat (it’s got chilis) but at the same time feels very warm and cozy, thanks to spices like cinnamon and allspice.
(Side note: your house is going to smell amazing when you cook these burgers!)
If you like your food hot and spicy, add a little extra berbere when you make the burgers. By contrast, if you want your burgers more mild, leave out some of the berbere. But definitely don’t cut it out completely, because it adds a wonderful and unique flavor that I think you’ll really love. And, the Mint Yogurt Sauce is a perfect accompaniment to the burgers, helping cool things down.
Cooking Methods
This recipe uses a couple cooking methods that might be new to you.
How to pop amaranth
To pop the amaranth, heat up a fry pan or pot that has a tight fitting lid. When the pan gets hot, add about a tablespoon of amaranth, put on the lid, and let the grains pop. Adjust the heat if needed so that the amaranth pops (and doesn’t burn). Usually the first tablespoon or two that you try won’t work out and you can toss them. But once the pan or pot is the right temperature you’ll know because the grains will pop immediately. Pop your amaranth, working with one tablespoon at a time, and set the popped grains aside in a bowl.
How to dry sauté vegetables
It’s important that you don’t sauté your mushrooms or onions in oil, because added oil will actually prevent the burgers from sticking together well. So you’re going to sauté with just heat. Your goal is to cook a majority of the moisture out of the veggies. Get your sauté pan hot (generally medium-high heat), throw in the mushrooms and either shake the pan or use a spatula to make sure that the mushrooms are constantly moving- don’t allow them to stick to the bottom. It will only be a few minutes till the mushrooms have softened. Do the same with the onions, till they become soft and translucent. The best way to know whether your veggies are done? Taste them.
How to shape veggie burgers
The real trick to successful veggie burgers? The shaping process.
Much of the ultimate of success of your veggie burgers depends on how well you shape them. The more dense and compact the burgers, the more evenly they will bake and the less likely they will fall apart when you flip them on the baking sheet or onto a plate.
I suggest using a cookie cutter- I use one that is 3 inches in diameter and 1 inch high. Place your cookie cutter on the baking sheet and spoon the burger into the cookie cutter. Use a small spoon to press the mixture down and into the sides of the cookie cutter. Then carefully lift the cookie cutter upwards. On an average baking sheet, you can probably fit about 6 burgers.
Storing & Reheating Veggie Burgers
After you’ve baked and cooled your veggie burgers, you can keep them in your fridge for a few days (I’d probably try to eat them in 3 days). But they can keep in your freezer for months and are very easy to reheat. Store them in a freezer safe container, and separate each burger patty with a piece of parchment paper, to keep them from sticking together. When you’re ready to reheat, just bake them again (no need to defrost) for 10-12 minutes.
Berber Veggie Burgers
Makes 8-10 Veggie Burgers
Ingredients
For the Burgers
1 1/2 cups cooked brown rice
1 1/2 cups garbanzo beans (chickpeas, about 1 15oz can)
1/2- 3/4 cup popped amaranth
1/2 cup steamed broccoli, minced
1/2 cup dry sautéed mushrooms (about a 10 oz package), minced
1 medium onion, finely diced, dry sautéed
2 tablespoons tahini paste
2 teaspoons Berbere spice blend
1/2 teaspoon fine sea salt
Buns and assorted toppings
For the Yogurt Mint Sauce
1 cup of yogurt (non-dairy if you’re skipping dairy)
1/2 cup roughly chopped fresh mint
2 tablespoons fresh-squeezed lemon juice
Fine sea salt to taste
Directions
Preheat oven to 400 degrees and line 2 baking sheets with parchment paper.
Prepare all the ingredients. If you are cooking your grains and veggies at the same time as you’re making the burgers, first allow all the ingredients to cool before proceeding, so that any remaining moisture/steam can evaporate
Prepare the garbanzo beans by mashing them. You can place them in a plastic bag and use a rolling pin, or put them in a bowl and use a potato masher. They don’t need to be perfectly mashed- leave some whole or in big pieces, to give the burgers added texture.
Mash the garbanzo beans before mixing them with the rest of the ingredients.
4. Now place all the ingredients- except 1/4 cup of the popped amaranth- in a large bowl and work them together. Use your hands to combine everything and break up the rice. You want to end up with a nice mixture that holds together well enough to shape the burgers. If the mixture feels too moist, try adding some of the extra 1/4 cup of amaranth, to soak up some of the moisture of the veggies.
5. Shape the mixture into burgers. See my tips above for shaping your burgers.
6. Bake the burgers for 10 minutes, then flip and bake for another 10-12 minutes.
When your veggie burgers are done baking, allow them to cool on the pan a few minutes- this will help them to firm up a bit!
7. While your burgers are baking, make the Yogurt Mint Sauce- simply mix all the ingredients in a small bowl.
8. When the burgers are done, allow them to cool on the pan for a few minutes. Then serve with the Yogurt Mint Sauce and your other favorite toppings!
