Veggie-Flax Burgers

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.

Veggie-Flax Burgers

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Servings

4 people

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Ingredients

• 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

Ingredients 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

Servings 4 people Print Recipe

Instructions

1. 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.
2. Divide mixture into four portions and form into patties 1/2-inch thick.
3. 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 Notes

Nutrition Facts

Veggie-Flax Burgers

Amount Per Serving

Calories 215

% Daily Value*

Sodium 331mg 14%

Total Carbohydrates 24g 8%

Dietary Fiber 9g 36%

Protein 10g 20%

* Percent Daily Values are based on a 2000 calorie diet.

PER SERVING: 215 cal, 37% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 24g carb, 9g fiber, 331mg sodium