Veggie Burgers

By: Shari Anticknap RHN, NNCP

Yield: 8 burgers Ingredients:

  • 1/2 cup onion, diced
  • 1 large garlic clove, minced
  • Flax eggs: 2.5 tbsp ground flax + 1/2 cup warm water, mixed in bowl
  • 1 cup oats, processed into flour* (other flours might work)
  • 5 cups bread crumbs (I processed 3 pieces of Ezekiel bread until fine crumb)*
  • 1 cup grated carrots
  • 1 cup cooked black beans, rinsed and roughly pureed or mashed
  • Heaping 1/4 cup finely chopped parsley or cilantro (I use a bit of each)
  • 1/3 cup raw almonds, chopped
  • 1/2 cup raw sunflower seeds,
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 tbsp Tamari
  • 5 tsp chili powder
  • 1 tsp. cumin
  • 1 tbsp fresh oregano & 1 tbsp fresh basil
  • Kosher salt and black pepper, to taste (I used about 1/2 tsp kosher salt)

Directions:

  1.  Preheat oven to 350F (if baking). In a large skillet, sauté onions and garlic in 1/2 tbsp oil. Mix your flax egg together in a small bowl and set aside for at least 10 mins while you prepare the rest of the
  2. Place all ingredients (except spices and salt) into a large mixing bowl and stir very well. Now, add seasonings and salt to
  1. With slightly wet hands, shape dough into patties. Pack dough tightly as this will help it stick together. I made 8 medium
  1. Cooking methods: You can fry the burgers in a bit of oil on a skillet over medium heat for about 5 minutes on each side. If baking in the oven, bake for 25-30 mins (15-17 minutes on each side) at 350F, until golden and crisp. For the BBQ, pre-bake the burgers for about 15 minutes in oven before placing on a pre-heated grill until golden and crisp on each side. My preferred method of cooking was frying in the skillet!!

 GF Note: To make these burgers gluten-free, use certified GF oats, GF Tamari, and gluten-free breadcrumbs.