Koslo's Nutrition Solutions

Tuesday, August 30, 2011

Veggie Two-seed Burger

I love cooking and creating new recipes. Muffins are my specialty with my latest favorite being a pumpkin/hemp/chia mix that is low calorie and just heavenly tasting! I will have to post that recipe soon. In this post I wanted to share a recipe for a vegetarian burger that you might want to try out this Labor Day. It is a blend of vegetables, seeds, grains and beans and tastes so good you might never go back to beef!

• 6 1/2 oz Artichoke Hearts In Water
• 1 tsp Chopped Garlic
• 1/4 cup Green Onion
• 3 Tbs Parsley, Raw Fresh
• 2 Tbs Ground Premium Flaxseed
• 2 Tbs Tahini, Imported
• 1/2 cup Cooked Brown Rice (organic)
• 1/4 tsp Ground Black Pepper
• 3/4 cup Garbanzo Beans
• 2 Tbs Shelled Hempseed
• 1/2 cup Edamame

1. Place the artichoke hearts, garlic, green onions, parsley, garbanzo beans, edamame, ground flaxseed, hempseed, tahini, and pepper in a food processor and pulse about eight times. I used my Vitamix so a blender would probably work if you don’t have a food processor. Just don’t over process or you won’t be able to form the burgers.

2. Transfer to a bowl and gently stir in the rice (you can use another grain like bulgur too).

3. Divide the mixture into four portions and form into patties about ½ inch thick.

4. Heat a large frying pan over medium heat and spray with cooking spray or use a small amount of olive oil. Coconut oil would be a good choice to for some extra flavor. Cook until brown and there you have it!

This is a great healthy alternative to the processed veggie burgers you can buy or meat burgers. Serve on buns, tortillas or even lettuce.

I did the nutritional analysis and here are the results per burger (4 total for the recipe):
Total calories: 246, fat: 10 grams, sat fat: 1 g, cholesterol: o mg, sodium: 183 mg, carbohydrates: 28 g, fiber: 7 g, protein: 13 g.

If you try the recipe please post a comment!


Post a Comment

Subscribe to Post Comments [Atom]

<< Home