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Chia Veggie Burgers

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Ingredients

  • More videos:
  • 8 8 SERVINGS
  • With the help of your food processor, these tasty vegan bean- and veggie-based burgers come together in just minutes. Serve them on plates or burger buns with your favorite condiments and all the trimmings.
  • Ingredients
  • 1 1 can 1 (15-ounce) can salt-free white beans or garbanzo beans, drained and rinsed
  • 1 1 1 cup kale or spinach, stemmed and lightly packed
  • 1 1 8 1 large stalk celery, cut into 8 pieces
  • 1 1 8 large carrot, cut into 8 pieces
  • 1/2 1/2 8 red onion, cut into 8 pieces
  • 1/2 1/2 8 red bell pepper, seeded and cut into 8 pieces
  • 1/4 1/4 1/4 cup fresh parsley, lightly packed
  • 2 2 2 tablespoons spicy brown mustard or Dijon mustard
  • 2 2 2 tablespoons nutritional yeast flakes
  • 1-1/2 1-1/2 1-1/2 teaspoons chili powder
  • 1-1/2 1-1/2 1-1/2 teaspoons dried thyme
  • 1-1/2 1-1/2 1-1/2 teaspoons garlic powder
  • 1-1/2 1-1/2 1-1/2 teaspoons ground cumin
  • 1-1/2 1-1/2 1-1/2 teaspoons smoked paprika
  • 1/2 1/2 1/2 teaspoon sea salt
  • 1/4 1/4 1/4 teaspoon freshly ground black pepper
  • 1/3 1/3 1/3 cup raw or roasted sunflower seeds
  • 2 2 2 tablespoons chia seeds
  • 2 2 2 tablespoons hemp seeds
  • 1 1 1 cup garbanzo bean flour, whole wheat flour, or other flour
  • Instructions
  • to the bean mixture to a medium bowl. Add the sunflower seeds, chia seeds, and hempseeds and stir until well combined. Add the garbanzo bean flour and stir until well combined.
  • to to let them firm up slightly.
  • to 375 15 10 to 15 Bake the patties for 15 minutes, until golden brown on top. Flip the patties over with a spatula and bake for 10 to 15 minutes longer, until the burgers are golden brown on both sides.
  • 1 Indian-style Chia Veggie Burgers: Prepare the recipe using garbanzo beans, omit the chili powder and smoked paprika, and add 1 tablespoon of curry powder or garam masala.
  • From "Chia: Using the Ancient Superfood," by Beverly Lynn Bennett
  • Categories: Vegetarian, Vegan, American, Main dishes (vegetarian), Main dishes (vegan)
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Details

Servings 1
Adapted from oregonlive.com

Preparation

Step 1

nstructions
Put the beans, kale, celery, carrot, red onion, red bell pepper, parsley, mustard, nutritional yeast flakes, chili powder, thyme, garlic powder, cumin, smoked paprika, salt, and pepper in a food processor and process until coarsely ground, stopping occasionally to scrape down the sides of the container with a rubber spatula.

Transfer the bean mixture to a medium bowl. Add the sunflower seeds, chia seeds, and hempseeds and stir until well combined. Add the garbanzo bean flour and stir until well combined.

Line a large baking sheet with parchment paper or a silicone baking mat. Using a 1/2-cup measuring cup, prepare each patty by lightly filling and gently packing the burger mixture into the cup with the back of a spoon. Flip the measuring cup over onto the prepared baking sheet and tap the cup to release the bean mixture. Flatten each portion into a patty. Refrigerate the patties for at least 1 hour to let them firm up slightly.

Preheat the oven to 375 degrees. Bake the patties for 15 minutes, until golden brown on top. Flip the patties over with a spatula and bake for 10 to 15 minutes longer, until the burgers are golden brown on both sides.

Tips: If you prefer, the burgers can be cooked in an oiled skillet on the stovetop over medium-high heat until golden brown on both sides. Baked or fried burgers can be stored in an airtight container in the freezer for up to 3 months. Reheat the frozen patties in a 350-degree oven or in a skillet over medium heat until hot, about 15 minutes.

For Indian-style Chia Veggie Burgers: Prepare the recipe using garbanzo beans, omit the chili powder and smoked paprika, and add 1 tablespoon of curry powder or garam masala.

From "Chia: Using the Ancient Superfood," by Beverly Lynn Bennett
Calories: 223; protein: 11.2 g; total fat: 7.8 g; saturated fat: 0.7 g; cholesterol: 0.0 mg; sodium: 259 mg; carbohydrate

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