You think you’re doing a good job by eating a veggie burger, right? Well, while they are a better alternative than cholesterol clogging traditional burgers, they can be filled with a lot of added preservatives, salt, and fillers. What’s more, is it’s hard to find one that’s gluten free. This had been my problem, until now. I have found a veggie burger my whole family loves and is easy to make. Even better-they freeze well and can be made in large batches. Win win! Plus, this veggie burger is a real veggie burger. Yes-it has lots of veggies in it, and very little “flour”. I made this grain free by using almond meal as my binder. If you have a nut allergy, replace the nut flour with a whole wheat flour or gluten free flour. You can get this whole recipe together and cooked in under 40 minutes. The mixture can even be made the night before and cooked when you’re ready.
These veggie burgers are softer than your traditional store-bought burger and are best baked in the oven. If desire to place on the grill, I’d grill them on a lightly sprayed sheet of foil.
This recipe was adapted slightly from one on www.rouxbe.com, a plant-based cooking course I’m currently taking. You can alter the veggies in this recipe and mess around with the ratios. That’s what I did to create this. I like to double this to keep extras on hand to freeze or to have later in the week. If you are going to freeze or store them, place pieces of wax paper in-between each burger to prevent them from sticking and falling apart.
Serve this burger on top of whole wheat rolls, toasted gluten free bread, or on top of a salad. It’s great topped with cashew sour “cream”, avocado, or mango chutney.
Ingredients:
- 1 cup cubed sweet potato, cubed & cooked until tender (can use white potato if desired)
- 1/2 cup fresh or frozen peas, if frozen, thaw
- 2 cups of cauliflower cut into small florets
- 1/4 cup green onions
- 1 tbsp garam masala
- 1/2 cup almond meal (can use 1/2 cup whole almonds and grind in processor or Vitamix)
- 3 tbsp chopped red onion
- 3 tbsp fresh minced parsley (or basil)
- 1/4 cup roasted red pepper (1/2 red pepper-or use raw-if so, then add to food processor)
- 1/4 tsp black pepper
- 1/4 tsp kosher/sea salt
Instructions:
- Preheat oven to 400 degrees
- We cook the potato in boil water until knife tender
- Add cauliflower to food processor and pulse until looks rice like. Add in potato, then peas, garam masala, salt, pepper, and red onion and pulse. Add in almond meal and check for consistency (should bind together)
- Stir in red pepper, green onion, and parsley
- Line a baking sheet with parchment (spray lightly) or use a silpat
- Using a 1/3 cup, scoop out and create burgers. Ours made 7. You can use the back of the measuring cup to slightly flatten the burger
- Bake for 20 minutes and then flip and cook for an additional 5-7 minutes.
- Serve a top a salad or on a roll/gluten free bread. Shown here with cashew “sour” cream. Also great with a mango chutney, avocado, and of course-our Garden Fresh Garlicky Dills
Nutritional Benefits:
- Very low in calories-78/burger
- Good source of plant-based protein, 3 g
- Good source of Vitamin C-26%/burger, great for boosting immunity
- Full of antioxidants and anti-inflammatory
- Gluten Free & Vegan
- Ingredients:
- 1 cup cubed sweet potato, cubed & cooked until tender (can use white potato if desired)
- ½ cup fresh or frozen peas, if frozen, thaw
- 2 cups of cauliflower cut into small florets
- ¼ cup green onions
- 1 tbsp garam masala
- ½ cup almond meal (can use ½ cup whole almonds and grind in processor or Vitamix)
- 3 tbsp chopped red onion
- 3 tbsp fresh minced parsley (or basil)
- ¼ cup roasted red pepper (1/2 red pepper-or use raw-if so, then add to food processor)
- ¼ tsp black pepper
- ¼ tsp kosher/sea salt
- Preheat oven to 400 degrees
- We cook the potato in boil water until knife tender
- Add cauliflower to food processor and pulse until looks rice like. Add in potato, then peas, garam masala, salt, pepper, and red onion and pulse. Add in almond meal and check for consistency (should bind together)
- Stir in red pepper, green onion, and parsley
- Line a baking sheet with parchment (spray lightly) or use a silpat
- Using a ⅓ cup, scoop out and create burgers. Ours made 7. You can use the back of the measuring cup to slightly flatten the burger
- Bake for 20 minutes and then flip and cook for an additional 5-7 minutes.
- Serve a top a salad or on a roll/gluten free bread. Shown here with cashew "sour" cream. Also great with a mango chutney, avocado, and of course-our Garden Fresh
- Garlicky Dills
[…] try this Real-Deal Veggie Burger from the Garden Fresh Foodie, which is less traditional in flavor and look, but packed with a […]