Veggie-Packed Veggie Burgers
These veggie-packed super healthy veggie burgers are loaded with wholesome ingredients and TONS of veggies, including edamame, carrots, zucchini, mushrooms, peppers, corn and peas.
Yield: 4 servings
Ingredients
- ½ cup edamame, cooked and roughly chopped
- 2-3 carrots grated
- 1 medium zucchini, grated and squeezed (about 1 cup before squeezing, ½ cup after)
- ¼ onion, grated
- ¾ cup mushrooms, finely chopped (white button or cremini mushrooms work great here)
- ⅓ cup roasted red pepper, finely chopped
- ¼ cup frozen corn, thawed
- ¼ cup frozen peas, thawed
- ½ cup oat flour
- ¼ cup wheat germ (or another ¼ cup oat flour)
- ¼ cup parsley, minced
- 1 tablespoon Worcestershire sauce
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 tablespoon extra-virgin olive oil
Instructions
- 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 (see notes below).
- Combine all of the ingredients, minus the olive oil, in a large bowl and mix well. Taste and adjust the seasoning. (There's no egg so you're safe to actually taste it.)
- Form your patties. Line a ramekin with plastic wrap. Put ¼ of your veggie mixture in the ramekin and cover it with the extra/overhang plastic wrap. Press down to make a solid, even patty. Repeat with the remaining mixture to make 4 patties.
- Place the patties on a plate and pop it in the freezer for 10-15 minutes or in the fridge for an hour (or all day) to let them firm up.
- Heat the olive oil in a large skillet over medium heat. Add the patties and cook 4-5 minutes on each side, until well-browned. If you want to add cheese, put it on after you turn them, so it can melt while the burger finishes browning.
- Serve on a whole wheat bun or in a lettuce wrap and top with your favorite burger toppings. Enjoy!
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Notes
Oat flour: You can make oat flour by pulsing quick oats or rolled oats in a food processor until they are broken down into a flour.
Topping ideas: Cheese, lettuce, tomato, avocado/guac, sliced jalapeños, ketchup, mustard, mayo, etc. Whatever you like!
Nutrition
Serving: 1serving | Calories: 191kcal | Carbohydrates: 26g | Protein: 9g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Sodium: 608mg | Fiber: 6g | Sugar: 5g
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