This recipe was tested with 8th grade students as they learned about the food chain, food’s impact on the environment, and how each and every one of us “votes with our fork” several times a day in the world of food economics.
After watching the film Cowspiracy, many of the kids wanted to explore other options for burgers besides ground meat. Here are two recipes for “Veggie Burgers”: 1) Garbanzo Veggie Burgers (with Swiss Chard) and 2) Southwest Burgers.
Garbanzo Veggie Burgers
Ingredients:
-1 ¼ cup cooked garbanzo beans (or 1 can)
-½ cup fresh breadcrumbs (to make gluten-free use GF breadcrumbs)
-2 teaspoons coconut oil
-½ cup diced onion
-1 cup chopped fresh chard (packed)
-1 large clove garlic, stem removed, minced
-½ teaspoon fresh thyme, chopped
-½ cup diced tomatoes
-½ teaspoon salt
-Pepper to taste
Directions:
Sautee the onions in 1 teaspoon of coconut oil on medium heat. After one minute add the celery and garlic. Continue cooking until vegetables are translucent. Add the chard, thyme, and tomatoes. Continue cooking until the vegetables are tender. Remove from heat. Place the garbanzo beans in a large bowl and mash with hands or potato masher. Work in the vegetables with your hands. Season with salt and pepper to taste. Add the bread crumbs and mix until well assimilated. Form into four balls and flatten into ½ inch patties. Sautee in remaining coconut oil on medium heat for 4 minutes. Flip and continue cooking for 4 additional minutes.
Southwest Burgers
Ingredients:
-1 cup black beans
-½ cup breadcrumbs (to make gluten-free use GF breadcrumbs)
-2 teaspoons coconut oil
-½ cup diced onion
-1 cup grated carrot
-½ cup diced celery
-1 clove garlic, green stem removed, minced
-1 ½ teaspoon cumin
-½ teaspoon sea salt
-black pepper to taste
Directions: Sautee the onions in 1 teaspoon of coconut oil on medium heat. After one minute add the carrots, celery, garlic, cumin, sea salt, and pepper. Continue cooking until the vegetables are tender. Remove from heat. Place the beans in a large bowl and mash with hands or potato masher. Work in the vegetables with your hands. Add the bread crumbs and mix until well assimilated. Form into four balls and flatten into ½ inch patties. Sautee in remaining coconut oil on medium heat for 4 minutes. Flip and continue cooking for 4 additional minutes.
Want to learn how “Food Feelings” affect your health and how to eat for optimal energy and well-being? Please check out this FREE Make Nutrition Fun Course on teachable!
