Teff Vegan Burger with White Beans and Mushrooms
This teff vegan burger is a tasty and texturally interesting veggie burger- it has savory mushrooms and smooth white beans, and is primarily held together with the grain teff, which forms a crispy exterior surface. The patty itself is lightly herbed and flavorful, tasty enough to eat on it’s own but neutral enough to hold all of your favorite burger fixings. It is most definitely a veggie burger, and not a fake meat burger- I’ll talk more about that in a bit, but just know this patty is wonderfully textured and flavored, hearty, with umami-notes, but not at all meaty.
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Veggie Burger Recipe vs. Fake Meat Burger Recipe
These days there is a new type of meat on the market- meatless meat! From the Impossible and Beyond, there are new, vegan, protein alternatives that are meant to taste just like the real thing. I’ve tried lots of these new brands, and while I can’t say how much they taste like meat (near life-long vegetarian), I can say they’re pretty good! But I’m not willing to give up on veggie burgers for them! Unlike a fake meat alternative, the veggie burger takes the place of a meat burger without trying to mimic it. Instead, the goal is to make a deliciously flavored, pleasantly textured, alternative to a burger sandwich. They may taste like beans, mushrooms, or grains, contain whole peas, bits of carrots, Indian spices- the sky is the limit!
Looking for a Fake-Meat Recipe? Try one of these!
- Vegan Meatballs (Beetballs)
- 5 Ingredient Easy Vegan Chicken
- Tastes Like Chicken Pie
- Eggplant, Chestnut, and Mushroom Vegan Holiday Loaf
- Black Walnut and Maitake Mushroom Pâté
Vegan Teff Burger- What is Teff?
My vegan teff burger is based around- you guessed it- teff! Teff is a grass, cultivated for it’s edible seeds and enjoyed primarily in Ethiopia, where it is ground into a flour and used to make injera (the flatbread eaten with Ethiopian food). The seeds are incredibly small (about the size of a poppyseed), and will easily bind to each other which makes it ideal for these burger patties. I actually discovered that when I tried to make homemade tempeh out of teff (which requires space between the grains to allow the mycelium to grow), and it completely failed as the individual seeds bonded so closely together the mycelium had no room. Teff is a protein-heavy grain, as well as being high in fiber and manganese. You can purchase teff in many grocery stores, or online here.
Making this Teff Vegan Burger
This teff vegan burger is made by first cooking the teff in two cups of water, until it has absorbed most of the liquid (do this with a lid, as teff will splatter once it’s begun to cook). Mash up some white beans for a creamy note, and sauté garlic, onions, herbs, and mushrooms together. Mix all the ingredients in a large mixing bowl, and let it cool just enough so it can be comfortably handled. Line a large baking sheet with wax paper or a silicone mat, and plop the mixture down in patty-shapes. It will have an almost oatmeal-like consistency, but just wait. Letting it sit at room temperature for about an hour (maybe a little more) will allow it to cool, and as it cools it will form into firmer, manageable teff burgers. I haven’t tried them on a grill, but I don’t think they would quite hold up. Instead I cooked them for a few minutes on each side in oil on a skillet. You could also try baking the entire tray in the oven, flipping once in the middle!
Teff Vegan Burger with White Beans and Mushrooms
Ingredients
- ½ cup whole teff
- 1 cup canned or cooked white cannellini beans
- Oil, for cooking
- 1 small onion, diced finely
- 3 cloves of garlic, minced
- 4 ounces cremini mushrooms, diced finely
- 1 tsp. dried thyme
- 1 tsp. dried parsley
- 1 tsp. dried basil
- ½ tsp. salt
Instructions
- Combine the teff, along with 2 cups of water, in a small covered saucepan and bring to a boil before reducing to a simmer. Cook for 15-20 minutes. At the end of the cook time, uncover and stir, allowing any excess water to evaporate.
- In a large mixing bowl, add the cannellini beans and mash well with a potato masher, and set aside. Heat a little oil in a medium skillet, and add the onions and garlic. Once fragrant, combine the mushrooms and herbs, and sauté until the mushrooms are soft. Add the mixture, and the teff once cooked, to the bowl with the beans. Mix together and allow to cool so that it’s handleable.
- Prepare a baking sheet with a silicone mat or wax paper. Once the burger mix is cool enough to handle, take a handful of the mixture and place on the mat, flattening and rounding to the desired burger shape. This mix should make about 8 burger patties, depending on how large you make them. Allow the patties to cool at room temperature until the have become firm enough to handle.
- Cook in a skillet in oil for a few minutes on each side, and serve with your favorite burger toppings.
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Let’s hear from you…
- What are your thoughts on veggie burgers vs. fake meat burgers? Do you think both have their place, or do you prefer one over the other?
- Have you ever had teff before? How was it cooked?
Share your thoughts in the comments below!
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I just tried teff for the first time last week and love it. I was searching for some cooking ideas when your site came up and this page in particular. Love cannellini beans as well and this looks like a great burger recipe! Also looks like your other recipes on your site are good. Exactly my style. simple but interesting, healthy and vegan.
Thanks Tracy! We really appreciate your comment, and are glad to have you with us!