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Springtime Veggie Burgers Recipe

Looking for an easy Springtime Veggie Burgers recipe? Learn how to make Springtime Veggie Burgers using healthy ingredients.


Submitted by eotradovec1

Makes 4 servings



Oven-Baked, Fibrous Veggie Burgers

Recipe Ingredients for Springtime Veggie Burgers

1 small Onions
1 cup Black Beans, Organic
1 cup Vegetables, Mixed
1 tbsp Pumpkin Seeds (Raw)
0.25 cup fresh Parsley
1 tsp, whole Flaxseed
0.25 cup Buckwheat Flour

Recipe Directions for Springtime Veggie Burgers

  1. Springtime Veggie Burgers

  2. adapted from Complete Candida Yeast Guidebook

  3. 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.

  4. 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)

  5. 1 cup (240 ml) chopped mixed vegetables (I used carrot, celery, red pepper and tomato) or vegetable pulp from a juicer

  6. 1 small onion, cut into chunks

  7. 1/2 cup (120 ml) raw sunflower seeds

  8. 1 Tbsp (15 ml) raw pumpkin seeds

  9. 1/4 cup (60 ml) fresh parsley or cilantro, chopped

  10. 1 Tbsp (15 ml) Bragg?s, tamari or soy sauce

  11. 1/2 tsp (5 ml) dried dill weed

  12. 1/2 tsp (5 ml) dried basil

  13. 1/2 tsp (5 ml) dried tarragon

  14. 1/4 tsp (1 ml) fine sea salt

  15. dash cayenne

  16. 1 tsp (5 ml) finely ground flax seeds

  17. 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)

  18. Preheat oven to 375F (190C). Line a cookie sheet with parchment paper, or spray with nonstick spray.

  19. 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.

  20. 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).

  21. 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.

  22. 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.

Categories

Beans, Main Dish, Vegetarian

Nutrition Facts
Serving Size 140.7g
Amount Per Serving
Calories
135
Calories from Fat
23
% Daily Value*
Total Fat
2.6g
4%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Sodium
27mg
1%
Potassium
303mg
9%
Total Carbohydrates
21.2g
7%
Dietary Fiber
6.9g
28%
Sugars
2.4g
Protein
6.9g
Vitamin A 43% Vitamin C 13%
Calcium 5% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
A
  Good points
  • Low in saturated fat
  • Low in sodium
  • Very high in dietary fiber
  • Very high in vitamin A
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