Inside-Out, Vegan Burgers

by Marissa Donovan

This easy and versatile veggie burger recipe is great for using up leftover vegetables, but you don’t have to sacrifice on flavor.

With Earth Day coming up on April 22, now is a great time to learn about small changes we can all make to decrease our footprint, as well as improve our health and the health of our planet. One such modification is eating a plant-based diet. In addition to proven health benefits, eating less meat is also beneficial for the environment.

According to the Environmental Working Group, eating one less burger per week is equivalent to taking your car off the road for 320 miles, in terms of impact on climate from reduction of greenhouse gas emissions.

So whether you’re a full-fledged vegan, trying out a dish for #meatlessmonday, or just trying to get more veggies in your life—you’ll love this recipe.

I like my recipes to be simple. So, as you can imagine when I see the daunting veggie burger recipes that call for food processors, binders, and all types of things I don’t usually have on hand, I get overwhelmed. But the following recipe is tasty and simple, adapted from The Watering Mouth’s inside out veggie burger. Essentially, it’s using the patties as buns and filling the middle with even more yummy veggies! These burgers are a great way to use up ingredients you have around the kitchen, you can swap in different types of beans and veggies—I even used broccoli stalks in mine—and these patties are both vegan and gluten-free.

1 15 oz. can pinto beans, drained
½ can great northern beans, drained
1 cup red onion, finely chopped
1 clove garlic, finely chopped
1 cup shredded carrot
1 cup broccoli, finely chopped
1 tsp. ground cumin
1 tsp. chili powder
1 tsp. ground pepper

Avocado, sliced
Tomato, sliced
Red onion, sliced
Lettuce, shredded

1. Mix the two types of beans together in a large bowl and mash with a potato masher or fork.

don12. Add chopped veggies and spices to bean mixture, blending well (I used my hands).


3. Form the mixture into 8-10 medium sized balls; flatten out each ball gently with the palm of your hand.


4. Drizzle a medium frying pan with olive oil and cook each patty for 2-3 minutes per side (you can also bake the veggie burgers in the oven).

5. Assemble one patty on a plate, top with avocado, tomato, lettuce and red onion and add another veggie patty on top.


You will likely need a fork and knife to devour these because they don’t hold together quite like a regular burger (and certainly not like a bun). But these are a delicious and creative way to incorporate more veggies and protein into your meatless meals.

Marissa Donovan is a registered dietitian and second-year student in the MS Nutrition Communication & Behavior Change program with a focus in US Food and Nutrition Policy at Friedman. She loves hiking, traveling, finding new restaurants, and, of course, Netflix.

The Friedman Sprout is a monthly student run newspaper that aims to serve the student population at the Friedman School of Nutrition Science and Policy, prospective students, and alumni. Our mission is to report on newsworthy information that affects the Friedman community including nutrition research, food policy, internship and volunteer opportunities, as well as school events. Our editorial slant is that of sustainability in food and nutrition.

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