THE BEST VEGGIE BURGER | Affordable Pantry Staples | Great for meal Prep | Freezer Friendly

black beans

🥗Healthier: lentils

💰Cheaper: canned beans

Lentils are lower in calories and cook faster.

quinoa

🥗Healthier: brown rice

💰Cheaper: white rice

Brown rice offers more fiber at a lower cost.

burger buns

🥗Healthier: whole grain buns

💰Cheaper: regular bread

Whole grain buns provide more nutrients.

avocado

🥗Healthier: hummus

💰Cheaper: mashed peas

Hummus is creamy and lower in cost.

Combine 5 tablespoons of water with 2 tablespoons of ground flax seeds and stir to create a binder.

Chop garlic, red onion, and mushrooms.

Heat olive oil in a skillet and add chopped onions, cooking until translucent for about 3 minutes.

Add mushrooms and garlic to the skillet, cooking for 6-8 minutes until mushrooms release water.

Add liquid smoke to the mushroom mixture and toss to combine, then remove from heat to cool.

Measure out 1.5 cups of cooked chickpeas and mash them with a fork or potato masher, leaving some chunks.

Add the cooled mushroom mixture to the mashed chickpeas.

Mix in rolled oats, mushroom powder, and garlic powder to the chickpea and mushroom mixture.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary