Garden Veggie Burger
Makes 6 burgers: Per Serving: Serving size: 1 burger, 130 calories (10 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 125mg sodium, 25g carbohydrate (4g dietary fiber, 2g sugar), 5g protein
- 1 cup finely chopped cauliflower (from about 1/4 head cauliflower)
- 1/2 cup fresh or thawed frozen corn, thawed
- 1/2 red bell pepper, diced
- 1/2 red onion, minced
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh thyme
- 1 (15-ounce) can no-salt-added garbanzo beans, drained and rinsed
- 1/2 cup finely ground cornmeal
- 2 tablespoons no-salt-added stone-ground mustard
- 2 tablespoons chopped fresh cilantro
- 2 tablespoons chopped fresh parsley
- 2 tablespoons thinly sliced fresh basil
- 1/4 teaspoon fine sea salt
Adapted from wholefoodsmarket.com
Line a baking sheet with parchment paper. Heat a large skillet over medium heat. Combine cauliflower, corn, bell pepper, onion, garlic, thyme and 2 tablespoons water in the skillet and cook, stirring frequently, until vegetable mixture is very soft, about 5 minutes. Add garbanzo beans and cornmeal and stir well to combine. Cook until moisture has evaporated, 2 to 3 minutes. Transfer mixture to a large bowl. Add mustard, cilantro, parsley and basil and stir to combine. Let cool slightly, about 10 minutes.
Transfer half of cauliflower mixture to a food processor and blend until almost smooth. Return purée to the bowl with remaining cauliflower mixture. Add salt and stir until well combined. Dampen the inside of a 1/2-cup measuring cup and pack it with some of the burger mixture, pressing down firmly. Turn the cup over and shake it gently to release mixture into the palm of your hand, then press down with your other hand to form a patty about 3/4 inch thick; place on the prepared baking sheet. Repeat with remaining burger mixture to form 5 more patties. Refrigerate for 30 minutes.
Meanwhile, preheat the oven to 450°F. Transfer the baking sheet to the oven. Bake for 10 minutes, then turn patties over and bake until golden brown, about 7 minutes more.
Freezing veggie burgers: Cool cooked burgers and wrap individually in plastic wrap and then aluminum foil, or place in individual resealable plastic bags; freeze for up to 6 months. To reheat, unwrap frozen burgers, place on a parchment-lined baking sheet and bake at 300°F until heated through, 20 to 25 minutes.