Teff, a whole grain, has protein and fiber and is the perfect choice to include in your homemade veggie burgers. These are made of cooked Maskal Teff™ mixed with kidney beans and sautéed vegetables. You can substitute a different bean like pintos or black beans, and you can add spice blends like chili powder, garam masala or chili powder if you want your burger to have an international flair.
2 cups water
⅔ cup brown Maskal Teff™ grain
1 Tbsp olive oil (or water sauté to make oil-free)
1 cup onion, minced
1 cup mushroom, minced
1 medium carrot, grated
2 cloves garlic, minced
1½ tsp salt
¼ tsp black pepper
1 (15.5 ounce/439 g) can kidney beans, drained and rinsed (or 1½ cups homemade)
¼ cup nutritional yeast
Bring the 2 cups of water to boil in a saucepan with a cover. Once it boils, stir in the teff, reduce to a simmer, cover and cook 15 to 20 minutes until the teff is cooked.
While the teff is cooking, heat the oil (or water) into a large sauté pan over medium heat. Once hot, add the onion and sauté until translucent. Stir in the mushrooms, carrots, garlic, salt and pepper. Cook until the mushrooms have released all their liquid, the carrots are tender, and the sauté mixture is dry.
Add the drained kidney beans to a mixing bowl and mash with a potato masher until all of the beans are broken up. Add in the cooked teff. It will be clumped up some, but mash it in with the potato masher just like you did for the beans.
Mix in the sautéed veggies and nutritional yeast.
Preheat the oven to 350°F. Cover a large sheet pan with parchment paper or spray with oil.
Divide the mixture into 8 balls. Flatten the balls into patties and place on sheet pan. Cook 20 to 25 minutes on one side, until they are solid enough to easily flip. Then flip and cook on the other side until they are no longer mushy in the middle, about 10 to 15 minutes more.
Serve just like you would hamburgers - on your favorite bun with all the fixings. You can freeze leftovers for another dinner or crumble into pasta sauces or make a taco filling.
The Teff Company has been supplying the Ethiopian and Eritrean communities for over thirty years with American- grown Maskal Teff. With fertile fields and ecologically-sensitive farming methods, some of the best quality teff in the world is produced in Idaho.