Since becoming a vegetarian I have frequented the frozen food aisle in search of ‘chicken’ patties, veggie burgers, and other meat alternatives. Because I try very hard to a eat clean diet, this has caused a bit of internal turmoil for me. Though most of the veggie burgers and meat substitutes are lower in fat and calories than the meat versions, many of them are highly processed.
I have finally found an alternative that is a true veggie burger. It has no additives, chemicals, or “natural” flavors. It is purely plant based, and I can make it at home, in my new food processor, in under 20 minutes.
I adapted this Vegetarian Veggie Burgers that are Made from Vegetables recipe from Diet, Dessert and Dogs. The author of this blog introduces the recipe beautifully, so I highly recommend checking it out!
Here’s the adapted recipe:
1 cup cooked, drained chickpeas
1 cup chopped mixed vegetables (I used carrot, celery, cauliflower and green peppers)
1/2 red onion, cut into chunks
1/2 cup (120 ml) raw sunflower seeds
1/4 cup fresh cilantro, chopped
1/2 tsp (5 ml) dried dill weed
1/2 tsp dried basil
1/4 tsp (1 ml) fine sea salt
dash red pepper flakes
1 tsp finely ground flax seeds
1/2 cup whole wheat flour
Preheat oven to 400 degress. 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. Sprinkle with 1/4 cup 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. For the last five minutes, broil to get desired golden brown color. Makes 3-6 servings. May be frozen.
Broiling them for an extra five minutes really helps them to stay firm and gives them a truly golden brown color.
Topped with avocado mayo on a toasted bun.
To make a tasty toasted bun, spray the inside of a bun lightly with olive oil spray and sprinkle with garlic salt. Broil for 2 minutes or until lightly toasted.
Serve with a side of homemade fries. Simply slice 2-3 potatoes into fry sized pieces. Coat with olive oil and a pinch of sea salt. Broil until crispy and brown.
Delicious and healthy!!!!
Tomorrow is back to work for me! Spring break is OVER. The week really went by way too fast. 😦
After work tomorrow, I am meeting Meg for another 9 mile run. Wish me luck!!! Hopefully each time I do this route it will get easier, and easier, and easier. Then maybe in a few weeks I can up my mileage a bit more 🙂