Elaine Magee
This is a true veggie-lover’s burger—not an “I can’t believe this isn’t beef” patty. The flax adds a little bulk and binding power (and its great nutritional qualities) to this veggie-legume blend. Garnish with your favorite condiments, cheese, or sliced vegetables.
Recipe Yield:
4 servings
Recipe Calories:
215
Recipe Ingredient Details:
1 6.5-ounce jar artichoke hearts, drained and quartered
1 teaspoon chopped garlic
1/4 cup chopped green onions
3 tablespoons chopped fresh parsley (or 2 teaspoons dried)
3/4 cup cooked garbanzo beans, drained and rinsed
3/4 cup cooked kidney beans or black beans, drained and rinsed
3 tablespoons ground flaxseed (regular or golden)
2 tablespoons roasted tahini or other nut butter
4 generous twists (about 1/4 teaspoon) freshly ground black pepper (or to taste)
1/2 cup cooked brown rice or millet
Cooking spray
4 whole-grain vegan hamburger buns (optional)
Recipe Instructions:
Place artichoke hearts, garlic, green onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini, and pepper in a food processor; pulse about eight times, until blended. Scrape down sides and pulse another six times. Do not overprocess. Transfer to a bowl and gently stir in cooked rice or millet.
Divide mixture into four portions and form into patties 1/2-inch thick.
Heat a large nonstick frying pan over medium heat and coat with cooking spray. Fry burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray and flip. Cook until brown, about 5 more minutes. Serve on buns, if desired.
Recipe Additional Notes:
PER SERVING: 215 cal, 37% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 24g carb, 9g fiber, 331mg sodium
Mon, 2005-01-31 14:01
