Chia Veggie Burgers

15
Chia Veggie Burgers

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  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • MAKES 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

    (15-ounce) can salt-free white beans or garbanzo beans, drained and rinsed

  • 1

    cup kale or spinach, stemmed and lightly packed

  • 1

    large stalk celery, cut into 8 pieces

  • 1

    large carrot, cut into 8 pieces

  • ½

    red onion, cut into 8 pieces

  • ½

    red bell pepper, seeded and cut into 8 pieces

  • ¼

    cup fresh parsley, lightly packed

  • 2

    tablespoons spicy brown mustard or Dijon mustard

  • 2

    tablespoons nutritional yeast flakes

  • 1-½

    teaspoons chili powder

  • 1-½

    teaspoons dried thyme

  • 1-½

    teaspoons garlic powder

  • 1-½

    teaspoons ground cumin

  • 1-½

    teaspoons smoked paprika

  • ½

    teaspoon sea salt

  • ¼

    teaspoon freshly ground black pepper

  • cup raw or roasted sunflower seeds

  • 2

    tablespoons chia seeds

  • 2

    tablespoons hemp seeds

  • 1

    cup garbanzo bean flour, whole wheat flour, or other flour

  • Instructions

  • 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 ½-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 hou

  • r 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; carbohydrates: 29.8 g; fiber: 6.3 g

  • Categories: Vegetarian, Vegan, American, Main dishes (vegetarian), Main dishes (vegan)

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Directions

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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