Perfect Veggie Burger
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1/2 cup onion, diced1 large garlic clove, mincedFlax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl1 cup oats, processed into flour* (other flours might work)1.5 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)*1 cup grated carrots1 cup cooked black beans, rinsed and roughly pureed or mashedHeaping 1/4 cup finely chopped parsley (or fresh herb of choice)1/3 cup almonds, chopped (toasted if preferred)1/2 cup sunflower seeds, (toasted if preferred)1 tbsp. Extra Virgin Olive Oil1 tbsp Tamari (soy sauce)1.5 tsp chili powder1 tsp. cumin1 tsp. oreganoKosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)
1. Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the ingredients.
2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
3. With slightly wet hands, shape dough into patties. I made 8 medium patties.
4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 30-36 mins (15-18 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!
GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.
Serving Size: 8 patties
Number of Servings: 8
Recipe submitted by SparkPeople user RLB4413.
2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to taste.
3. With slightly wet hands, shape dough into patties. I made 8 medium patties.
4. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 30-36 mins (15-18 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side. Our preferred method of cooking was frying in the skillet!!
GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.
Serving Size: 8 patties
Number of Servings: 8
Recipe submitted by SparkPeople user RLB4413.
Nutritional Info Amount Per Serving
- Calories: 225.8
- Total Fat: 10.0 g
- Cholesterol: 0.2 mg
- Sodium: 306.9 mg
- Total Carbs: 27.8 g
- Dietary Fiber: 6.0 g
- Protein: 8.5 g
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