Our Perfect Veggie Burger
Our Perfect Veggie Burger
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  • prep: 30 min
  • cook: 30 min
  • total: 1 hr
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  • servings:
  • Summary

    Crunchy, chewy, with a crispy outer shell, these delicious veggie burgers have all the right elements we love in a veggie burger. Light on the beans, these burgers aren’t mushy in the middle, but have a nice mixture of veggies, bread crumbs, chopped oats, sunflower seeds, and spices to round them out. This recipe is inspired by Whitewater Cooks.

    Ingredients

    • 3 tablespoons ground flax
    • 1/3 cup warm water
    • 1(14-ounce) can black beans, drained and rinsed
    • 1 tablespoon extra-virgin olive oil
    • 3/4 cup finely chopped red onion or yellow onion
    • 2 large garlic cloves, minced
    • 1 cup grated carrots
    • 1/3 cup finely chopped fresh parsley or cilantro
    • 1/2 cup sunflower seeds, toasted
    • 1 to 2 tablespoons tamari, to taste
    • 1 teaspoon chili powder
    • 1 teaspoon dried oregano
    • 1 teaspoon ground cumin
    • 1/2 cup rolled oats, processed into a coarse meal*
    • 1/2 cup spelt bread crumbs (or bread crumbs of choice)
    • 1 to 2 tablespoons oat flour (or flour of choice), as needed
    • 1/2 to 3/4 teaspoon fine sea salt, to taste
    • Freshly ground black pepper, to taste

    Instructions

    Click Here For Step-By-Step Instructions

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    Taste Profile

    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 156 % Daily Value *
    • Total Fat: 9 g 13.13%
    • Saturated Fat: 1 g 5.37%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 535 mg 22.28%
    • Calcium: 36 mg 3.61%
    • Potassium: 156 mg 4.46%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.4%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 16 g %
    • Dietary Fiber: 4 g 15.02%
    • Sugar: 2 g
    • Protein: 5 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 59.8%
    • Vitamin C 9.21%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat2
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq