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Vegetarian Veggie Burgers |
Vegetarian Veggie Burgers that are Made from
Vegetables
Source:
http://www.dietdessertndogs.com/2009/05/01/vegetarian-veggie-burgers-that-are-made-from-vegetables
Springtime Veggie Burgers
adapted from Complete Candida Yeast Guidebook
These burgers really do evoke spring, with their
multicolored flecks of vegetable matter, garden
flavors and lighter texture. They’re perfect baked,
as I made them, but would be great on the grill as
well.
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
sp (5 ml) finely ground flax seeds
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)
Preheat oven to 375F (190C). Line a cookie sheet
with parchment paper, or spray with nonstick spray.
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.
Shape 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).
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.
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.
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