Baked Broccoli Burgers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 7
Ingredients
1/3 cup dry couscous (I used spelt kernals)1 cup water1 1/2 cups broccoli florets1 teaspoons olive oil (I used 1 tsp toasted sesame oil)1/2 cup chopped scallions1/2 cup chopped yellow onion2 teaspoons ground cumin2 cups chickpeas, rinsed and drained1 tablespoon sesame tahini (I used peanut butter)1/2 cup panko breadcrumbs (I used 1/4 cup)2 tbsp pumpkin seeds
Preheat your oven to 400 degrees f.
I did these first three steps simultaneously in order to speed up the prep time.
1. In a small pot, bring the water and couscous to a boil. Remove from heat immediately and allow the couscous to sit in the pot for 10 minutes, soaking up the water.
2. Steam the broccoli in a steamer for 5-7 minutes
3. In a skillet, heat the olive oil over medium heat and add in the onion and scallions, stirring occasionally for 3-5 minutes until the onion softens. Remove from heat and stir in the cumin.
Gather your couscous, broccoli, onion mix, chickpeas and sesame tahini and combine together in a food processor.
Pour the mixture into a bowl and stir in the bread crumbs. Form it into patties and place the patties on a cookie sheet lined with foil. Sprinkle each with a few pumpkin seeds.
Bake for 50 minutes, turning the patties over halfway through. You’ll know they are done when the tops begin to brown.
To make the tahini sauce, place all ingredients in a food processor and blend until combined, roughly 30 seconds.
Top your burgers with the sauce, throw some pickles, tomato and lettuce on there, and go to town!
Serving Size: Makes 4 giant or 8 small patties
Number of Servings: 7
Recipe submitted by SparkPeople user JO_JESSICA.
I did these first three steps simultaneously in order to speed up the prep time.
1. In a small pot, bring the water and couscous to a boil. Remove from heat immediately and allow the couscous to sit in the pot for 10 minutes, soaking up the water.
2. Steam the broccoli in a steamer for 5-7 minutes
3. In a skillet, heat the olive oil over medium heat and add in the onion and scallions, stirring occasionally for 3-5 minutes until the onion softens. Remove from heat and stir in the cumin.
Gather your couscous, broccoli, onion mix, chickpeas and sesame tahini and combine together in a food processor.
Pour the mixture into a bowl and stir in the bread crumbs. Form it into patties and place the patties on a cookie sheet lined with foil. Sprinkle each with a few pumpkin seeds.
Bake for 50 minutes, turning the patties over halfway through. You’ll know they are done when the tops begin to brown.
To make the tahini sauce, place all ingredients in a food processor and blend until combined, roughly 30 seconds.
Top your burgers with the sauce, throw some pickles, tomato and lettuce on there, and go to town!
Serving Size: Makes 4 giant or 8 small patties
Number of Servings: 7
Recipe submitted by SparkPeople user JO_JESSICA.
Nutritional Info Amount Per Serving
- Calories: 151.7
- Total Fat: 2.8 g
- Cholesterol: 0.0 mg
- Sodium: 217.1 mg
- Total Carbs: 26.0 g
- Dietary Fiber: 4.6 g
- Protein: 6.0 g
Member Reviews