These savory, home-made veggie burgers are filled with nutrient-rich whole plants, like edamame, quinoa, walnuts, oats, carrots, and flax. Make a batch and enjoy them all week long. They are delicious served in a whole grain bun with lettuce, tomatoes, and avocado, as well as an entrée with a flavorful dipping sauce.
Yields 10 servings
- 1 cup cooked quinoa (cooked with vegetable broth, per package instructions)
- 1 12-ounce package (2 cups) frozen edamame, completely defrosted
- 1/2 large onion, diced finely
- 1 cup finely chopped mushrooms
- 1/2 cup shredded carrots
- 1/4 cup finely chopped walnuts
- 2 tablespoon flax seeds
- ¼ cup chopped fresh herbs (i.e., parsley, basil, oregano, thyme)
- 2 cloves garlic, minced
- 1/3 cup old-fashioned oats
- ½ cup whole wheat bread crumbs
- ¼ teaspoon black pepper
- 1 teaspoon smoked paprika
- 2 tablespoons reduced sodium soy sauce
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- Cook quinoa with vegetable broth, according to package directions, for 15 minutes until tender, set aside. (Note: 1/3 cup uncooked quinoa cooked with 2/3 cup vegetable broth makes approximately 1 cup cooked quinoa.)
- Place edamame in the container of a food processor and pulse just until coarsely chopped (do not pulverize, texture should remain chunky). If you do not have a food processor, mash well with a potato masher.
- Place chopped edamame in a large mixing bowl and add onion, mushrooms, carrots, walnuts, flax seeds, herbs, garlic, oats, bread crumbs, black pepper, and smoked paprika, stirring well. Add soy sauce and lemon juice, mixing well to moisten ingredients. Cover and chill for about 1 hour.
- Heat half of olive oil in a large skillet over medium heat.
- Form patties by pressing the mixture together in the palm of your hand to form a circular patty about one-half to three-fourth inches thick. Use ½ cup of the mixture per patty to create 10 patties.
- Place half of the patties in the hot oil and cook for 6 minutes, turning carefully to cook the other side for 6 minutes, then remove from skillet. Add remaining oil in skillet to cook the second batch of patties, cooking 6 minutes on each side.
- Serve with whole grain buns, or as a patty with a sauce or dip. May chill leftover patties for up to 4 days in an airtight container, or freeze for up to 6 months.
Nutrition Information per Serving: 179 calories, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 155 mg sodium, 18 g carbohydrate, 4 g fiber, 2 g sugar, 7 g protein