Farro Veggie Burger Recipe
This farro veggie burger recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam shares her passion for nutrition and healthy cooking on her blog, Eat Good 4 Life.
Veggie burgers are a healthy, vegetarian alternative to conventional meat burgers. They tend to be low in fat and rich in fiber, while still providing adequate levels of protein. When I make veggie burgers at home, I always add a combination of legumes and grains to increase the protein content and lend the patties a nice texture.
For this veggie burger recipe, I used a combination of organic farro and baked beans. Whole-grain organic farro is even more nutritious than the pearled version because it still has the fiber-rich germ and bran intact. You’ll find that this ancient grain is similar to light brown rice in consistency. It behaves like risotto, but will not become gummy even if it sits out for a while after it’s cooked. Unlike other whole grains, farro is light and elegant. Tender to the touch, it is an ideal grain to use for making veggie burger patties.
Organic farro is a nutritional powerhouse. Per serving, farro contains 5 grams of dietary fiber and 6 grams of protein. This makes it a particularly satisfying meal, and a great source of protein for vegan and vegetarian diets. It’s also rich in iron, magnesium, and B-complex vitamins. The sweet, nutty flavor of farro combined with savory ingredients like basil, baked beans and corn creates a perfect vegetarian patty that packs a healthy punch.
I used a whole egg and some mayonnaise as a binder for the patties, but egg whites will work well as a substitute. You can also consider adding some panko bread crumbs as a binder, which is made from bread without crusts and absorbs less oil than regular bread crumbs.
These vegetarian burgers will turn out best if you cook them on the stove top or under the broiler and then flip them very carefully when the time comes. Avoid using your grill because they may not hold together well through grilling.
This hearty farro veggie burger recipe will give you a new perspective on burgers. Prepare them for a nutritious, meatless lunch or dinner. They are delicious served on whole wheat buns or English muffins, along with any toppings or condiments of your choice. If you cook up a big batch of farro, you can make these veggie burgers one night, and try the grain in a soup or salad the next. The whole family will enjoy these healthy, easy-to-make burgers as a tasty meal!
Ingredients
- 1/3 cup uncooked organic farro
- 1 cup water or broth
- 1/2 cup frozen corn kernels, thawed out
- 1 can of baked beans (14 oz), rinsed
- 1 oz fresh basil, chopped
- 1 egg
- 1/4 cup mayonnaise
- 1 tbsp tomato paste
- 2 tsp paprika, optional
- 1/2 tsp salt
- 4 tbsp olive oil
Instructions
- Soak the farro in water overnight to reduce cooking time, and then drain it prior to cooking. To cook farro on the stove top, combine the farro with the liquid (water or broth) in a pot. Bring the farro to a boil over high heat, and then reduce the heat to medium low and continue to cook for approximately 30 minutes or until tender.
- Once the farro has cooled, add all the ingredients to a large bowl and mix them together well with a spatula or wooden spoon. With your hands, pick up a heaping 1/3 cup of the mixture and form it into a ball (you can wet your hands to reduce sticking).
- Heat 2 tablespoons of oil in a 12-inch, heavy nonstick frying pan over medium heat. Swirl the pan to coat it with the oil. Place 4 to 5 patties in the pan and cook until well-browned on one side, about 3-4 minutes. Turn and brown the patties for about 3-4 minutes more on the other side. Transfer the burgers to a plate and heat the remaining oil in the pan. Cook the remaining patties.
- Serve the farro burgers with your choice of toppings such as fresh spinach, ketchup, cheese, etc.
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.
2 Responses to “Farro Veggie Burger Recipe”
Hello!
I’d love to try these…any suggestions for what type/brand of baked beans to use? I tend to like the ones that are loaded with brown sugar and bacon, but I’m sure those are NOT the healthiest options! I’m not a vegan/vegetarian or on any type of restrictive diet, but I do try to eat healthfully and I’m always looking for healthy swaps for my guilty pleasures! Please advise.
Thank you,
Nina
Hi Nina – Any plain variety of baked beans will work. Miryam used the Trader Joe’s brand in this particular recipe. I hope that helps! Thanks for your interest. We’d love to hear how you like the recipe 🙂