Let’s have some meatless meals this year for a healthy lifestyle. My son introduced us to vegan burgers at a supper meal last summer. I was surprised at how delicious these sandwiches were. Rather than a ground beef burger, they were made with beans, lots of vegetables and seeds for crunch. Everyone went back for second helpings. I came home and made them with a Louisiana twist — using red beans (a common ingredient in the South), Cajun spices and serving them with Louisiana-style Remoulade Sauce.
If your grew up on a diet of “meat and potatoes” like I did, then eating vegetarian meals is a new experience. If vegan burgers don’t appeal to you, think again. These are very tasty. Eating more meatless meals and including beans, nuts and legumes is part of a heart-healthy diet such as the Mediterranean Diet. Who is not in favor of making healthy foods taste good?
My recipe for Vegan Burgers with a Louisiana twist is based on “Brilliant Veggie Burgers” from Chef Jamie Oliver. He is a well known British chef, personality and cookbook author. I became familiar with Oliver when he made an appearance on CBS’s Steve Colbert’s late night talk show giving a cooking demonstration. Oliver used broad beans in his Veggie Burgers recipe. There’s no reason why the ingredients can’t be adapted to include local foods. My son made it with red beans (also known as kidney beans)–common to Louisiana.
For seasonings, I used cumin, coriander as well as typical Cajun seasonings of garlic, green onions, parsley and a dash of cayenne pepper. Sunflower seeds and sesame seeds add crunch which really made a big difference. These two nuts are high in polyunsaturated fats and also contain lots of vitamins, minerals, and phytochemicals. Another way to add nutrition to the recipe.To make the vegan burgers, simply blend everything up in a food processor including canned and drained red kidney beans, defrosted frozen peas and corn. Flour (not shown) is the binding. Let the patties freeze several minutes in the freezer and then cook in a skillet in a small amount of oil. After frying the vegan burgers become brown and crispy. I served the burgers with homemade Louisiana-style Remoulade sauce using the ingredients shown. I used Blue Plate Mayonnaise brand — which originated in the New Orleans area and is a mainstay of the cuisine of the city. Real mayonnaise contains egg yolks–hence this is not a “vegan” sauce. For a vegan version try substituting a commercial sauce such as “Hellmann’s Vegan Spread.”
Yum. This is an easy way to include meatless meals in your diet. And how lucky am I to have a son who likes to cook!
Ben's Louisiana-Inspired Vegan Burgers
- 1 (16 oz) can red kidney beans, drained and rinsed
- 1 cup frozen corn, defrosted
- 1 cup green peas, defrosted
- 1 garlic clove minced
- 3 Tbsp all-purpose flour, divided
- 1/2 tsp ground cumin
- 1/2 tsp ground coriander
- pinch cayenne pepper
- 1 Tbsp fresh parsley leaves
- 2 green onions, sliced
- 1/3 cup sunflower seeds
- 1 Tbsp sesame seeds.
- vegetable oil such as canola or safflower oil
- Louisiana-style Remoulade sauce
- sliced tomatoes, lettuce leaves
- pistolette rolls, split ant toasted
Method and Steps:
- Add red beans, corn, green peas and garlic to medium sized food process bowl. Process by pulsing until coarsely processed. Scrape walls of bowl down several times.
- Add 2 Tbsp flour, cumin, coriander, cayenne pepper and process until combined.
- Add parsley leaves and green onions and pulse until blended.
- Lastly add sunflower seeds and sesame seeds and pulse until just combined.
- Lightly flour a cutting board or medium sized baking sheet with some of remaining 1 Tbsp flour. Shape bean mixture into patties, a generous 1/3 cup each, sprinkle on some flour on top and flatten.
- Place in freezer for 10 to 15 minutes and then move to refrigerator.
- Add 1 to 2 Tbsp vegetable oil medium, heavy non-stick skillet and heat until medium high.
- Add 4 patties and fry about 3 to 4 minutes on first side until brown and crispy. Flip, add more oil if needed and fry on second side until browned.
- Repeat with additional patties until all are cooked.
- Serve with Louisiana-style Remoulade sauce, sliced tomatoes and lettuce leaves on split and toasted pistolette rolls or French-style bread.
Louisiana-Style Remoulade Sauce III
- 1/2 cup Hellman’s mayonnaise (for vegan version, substitute Hellmann’s Vegan Spread)
- 1/4 cup ketchup
- 1 Tbsp Worcestershire sauce
- 1 tsp garlic powder
- salt (optional — really this isn’t needed)
- 1/4 tsp black pepper
Method and Steps:
- Add all ingredients to small bowl, combine well with wire whip. Keep refrigerated.