Pumpkin seed Veggie Burgers
(from rschwartz87’s recipe box)
Can sub whatever veggies you’d like :)
Source: Blog
Prep time: 20 minutes
Cook time: 15 minutes
Serves 6 people
Categories: Lunch
Ingredients
- 1 cup (240 ml) cooked, drained beans (I used chickpeas–but black beans, kidney beans, navy beans or pinto beans would be wonderful in these)
- 1 cup (240 ml) chopped mixed vegetables (I used carrot, celery, red pepper and tomato) or vegetable pulp from a juicer
- 1 small onion, cut into chunks
- 1/2 cup (120 ml) raw sunflower seeds
- 1 Tbsp (15 ml) raw pumpkin seeds
- 1/4 cup (60 ml) fresh parsley or cilantro, chopped
- 1 Tbsp (15 ml) Bragg’s, tamari or soy sauce
- 1/2 tsp (5 ml) dried dill weed
- 1/2 tsp (5 ml) dried basil
- 1/2 tsp (5 ml) dried tarragon
- 1/4 tsp (1 ml) fine sea salt
- dash cayenne
- 1 tsp (5 ml) finely ground flax seeds
Directions
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1/4-1/2 cup (60 ml-120 ml) flour (I used chickpea, but any mild-flavored flour would do; and finely ground breadcrumbs would be great in these)
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Preheat oven to 375F (190C). Line a cookie sheet with parchment paper, or spray with nonstick spray.
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Place everything except the flour in the bowl of a food processor and blend until almost smooth and only small flecks of vegetables remain (I like my burgers fairly homogenous; if you prefer chunkier burgers, process a bit less). Sprinkle with 1/4 cup (60 ml) flour to start, and pulse to combine; check the texture of the mixture with your hands. It should be very moist but still hold together. If the mixture is too wet, add more flour until desired consistency is reached.
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e the mixture into 6-8 burgers, depending on how big you’d like them. Flatten each burger to 1/2 inch (2.5 cm) thickness and place on the cookie sheet, spacing evenly (these won’t spread as they bake).
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Bake about 15 minutes on one side, then flip and bake another 10-15 minutes on the other side, until burgers are lightly browned. These may also be cooked on a flat grill; spray with olive oil spray and grill 8-10 minutes on one side, then flip and grill another 5-8 minutes on the other side.
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Serve in buns with all the accoutrements, roll into wraps with tortillas or leafy greens, or serve with flatbreads. Makes 3-6 servings. May be frozen.