Veggie-packed veggie burgers

Prep Time 40 minutes Cook Time 10 minutes Total Time 50 minutes
Serves 4 servings     adjust servings

These super healthy veggie burgers are full of wholesome ingredients and stuffed with TONS of veggies!

Ingredients

  • 1/2 cup edamame, cooked and roughly chopped
  • 2-3 carrots, grated
  • 1 medium zucchini, grated and squeezed (about 1 cup before squeezing, 1/2 cup after)
  • 1/4 onion, grated
  • 3/4 cup mushrooms, finely chopped (white button or cremini mushrooms work great here)
  • 1/3 cup roasted red pepper, finely chopped
  • 1/4 cup frozen corn, thawed
  • 1/4 cup frozen peas, thawed
  • 1/2 cup oat flour
  • 1/4 cup wheat germ (or another 1/4 cup oat flour)
  • 1/4 cup parsley, minced
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil
  • Toppings: lettuce, tomato, cheese, sliced jalapeƱos, ketchup, mustard - whatever you like!

Instructions

  1. Get all of your ingredients ready: cook the edamame, grate the carrots, zucchini and onion; make oat flour if you don't have any on hand (just grind the oats in a food processor or blender for a minute or so).
  2. Combine all of the ingredients in a large bowl and mix well. Taste and adjust the seasoning. (There's no egg so you're safe to actually taste it.)
  3. Form your patties. Use your hands (wet them so it doesn't stick) or use a ramekin lined with cling wrap to press them together really well and get perfectly sized and shaped burgers that are well packed together.
  4. Place the patties on a plate (I line mine with wax paper so it stays clean) and pop the plate in the freezer for 10-15 minutes or in the fridge for an hour (or all day) to let them firm up.
  5. Heat the olive oil in a large skillet over medium heat.
  6. Add the patties and cook 4-5 minutes on each side, until well-browned.
  7. (If you want to add cheese, put it on after you turn them, so it can melt while the burger finishes browning.)
  8. Serve on a whole wheat bun or in a lettuce wrap and top with your favorite burger toppings.
  9. Enjoy!
© 2015 Family Food on the Table. All rights reserved.