Veggie Burgers

BBQ season is just around the corner and this veggie burger recipe is the perfect option to throw on the BBQ any night of the week – absolutely delicious and packed with filling proteins and fiber!

 

INGREDIENTS

  • ½ cup onion, diced
  • 1 large garlic clove, minced
  • 1/2 tablespoon avocado or grape seed oil
  • 1 large organic egg
  • 1 cup whole wheat flour
  • 1 cup carrots, washed well and grated
  • 1 cup black beans, roughly mashed
  • ¼- ½ cup parsley, chopped
  • 1/3 cup unsalted almonds, chopped
  • ½ cup unsalted sunflower seeds
  • 1 tablespoon extra virgin olive oil
  • 5 teaspoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon oregano
  • Sea salt & pepper to taste
  • Whole wheat buns or Boston lettuce wraps

 

DIRECTIONS

  1. Preheat oven to 350F. In large a skillet, sauté onions and garlic in oil.
  2. Add all ingredients (except spices and salt) stir very well. Add seasoning and salt to taste.
  3. Shape into 8 burgers. Pack dough tightly as this will help it stick together.
  4. Throw onto BBQ or bake for 25-30 minutes (15-17 minutes on each side) at 350F, until golden and crisp.
  5. Serve on a whole wheat bun or with lettuce wraps for a grain free option.
  6. Serve with your favourite condiments – lettuce, pickle slices, mustard, ketchup, hot peppers, and onions.

 

Makes 8 burgers

 

Nutritional analysis (without bun or condiments): calories 220, fat 7g, carbohydrates 32g, fiber 6g, protein 10g

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