Say the word “veggie burgers” and most of us turn up our noses and think of one of two things: gooey bean patties that crumble apart when you cautiously attempt to flip them, or chalky soy-based burgers in the frozen foods aisle.
When I originally shared my recipe for Super Healthy Veggie Burgers, I listed the ingredients in a popular store-bought veggie burger brand. The ironic thing was that there were no vegetables in the veggie burgers! This is the processed food industry at its finest: twisting the truth in just the right way to make us think that we’re getting a nutrient-rich dinner when we’re really just loading up on GMO corn, soy, wheat, and canola oil—cash crops with zero nutritional value.
As with my original burger recipe, I set out to create another version that’s all about the veg. There aren’t even beans or grains in these Hemp & Pumpkin Seed Veggie Burgers, so they’re super friendly for sensitive digestive systems. Hemp seeds and pumpkin seeds add loads of heart-healthy fat that supports metabolism and balances blood sugar.
How do you take your burger? With the works? Ketchup only? A heaping spoonful of raw sauerkraut? A schlop of mashed avocado?
It’s all good! These burgers are a flavorful canvas that lend themselves well to just about any topping. I like to opt for ketchup or salsa. Try my Slow Cooker Sugar-Free Ketchup recipe that was featured in Simply Gluten Free Magazine. It’s perfectly sweet, savory, and even a tad smoky. Honestly, it makes store-bought ketchup taste like a cruel joke. :)
I’ve used some of my favorite veggies in these burgers.
- Cauliflower: It’s sort of the new coconut. Is there anything you can’t do with the mighty cauli? It’s the perfect “rice-like” texture base for these burgers.
- Carrots: Feeling sniffly? Immune boosting vitamin A and vitamin C to the rescue!
- Mushrooms: Never used to like them, but I learned to use them properly and now they’re a weekly staple. Mushrooms have a meaty flavor that’s perfect for meat-free dishes of all kinds.
- Celery and onions: They add savory flavor and moisture to the burgers along with antioxidants and fiber.
- Garlic: I tossed in the garlic mostly for flavor purposes, but you can’t beat the antibacterial, antimicrobial properties of this superstar allium!
You know me. I’m always working on new recipes for you that combine great taste with stellar nutrition.
Let me know in the comments what dish you’re craving lately…and I’ll randomly select one to makeover with some Hallie style!
- 1 tablespoon extra-virgin olive oil
- ½ medium cauliflower head, cored and chopped small (about 3 cups chopped)
- 2 large carrots, peeled and chopped (about 1-1/3 cups chopped)
- 1 cup chopped mushrooms
- 1 large celery stalk, peeled and chopped (1/2 - ¾ cup chopped)
- ½ medium yellow onion, chopped (about ½ cup chopped)
- 2 garlic cloves, finely chopped
- ¼ cup raw pumpkin seeds
- ¼ cup raw hemp seeds
- 2 tablespoons ground flaxseed
- 1 teaspoon ground cumin
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 large egg (see note below for egg-free)
- Heat the olive oil in a large skillet over medium heat. Add the cauliflower, carrots, mushrooms, celery, onion, and garlic. Cook, stirring occasionally, until the vegetables are crisp-tender and fragrant, 8-10 minutes. Remove from heat and set aside to cool for 10-15 minutes.
- Combine the pumpkin seeds, hemp seeds, flaxseed, cumin, sea salt, and pepper in a food processor fitted with the steel blade. Process until finely ground, about 25 seconds.
- Add the partially cooled vegetables. Pulse for 5 one-second pulses. Scrape down the sides of the bowl with a rubber spatula. Pulse for 5 one-second pulses again. Scrape down the sides of the bowl with a rubber spatula. Add the egg (or flax egg) and process just until combined. The mixture should be thick and moist. You still want to see some vegetable specks in the mixture. Do not process to a paste.
- Divide the mixture into 6 equal portions and form patties about ½-inch thick. (Don't worry if the burgers are pretty moist at this point. You should be able to handle the mixture easily, but it will be somewhat wet.) Place the patties on a parchment lined baking sheet. Freeze or refrigerate the burgers while you preheat the oven to 400ºF.
- When the oven is preheated, place the pan in the oven and bake the burgers for 15 minutes. Remove from the oven, carefully flip the burgers over, and continue baking for 15 minutes. Allow to rest for 5 minutes before serving. Enjoy with desired toppings.