Hemp & Pumpkin Seed Veggie Burgers

March 25th, 2014 at 5:05 am
Thanks for stopping by. Want exclusive recipes, nutrition tips,
and more not featured on my blog? Subscribe to my newsletter!

Hemp & Pumpkin Seed Veggie Burgers | DailyBitesBlog.com #grainfree #vegan

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.

Hemp & Pumpkin Seed Veggie Burgers | DailyBitesBlog.com #grainfree #vegan

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!

Hemp & Pumpkin Seed Veggie Burgers | DailyBitesBlog.com #vegan #grainfree

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!

 

Hemp & Pumpkin Seed Veggie Burgers

Yield: Makes 6

Tender and savory, these veggie burgers are completely free of gluten, grains, beans, dairy, refined sugar, and soy (and eggs if you want!). Move over, frozen patties from the store. Serve up these nutrient-packed veggie burgers instead!

Ingredients

1 tablespoon extra-virgin olive oil

1/2 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 - 3/4 cup chopped)

1/2 medium yellow onion, chopped (about 1/2 cup chopped)

2 garlic cloves, finely chopped

1/4 cup raw pumpkin seeds

1/4 cup raw hemp seeds

2 tablespoons ground flaxseed

1 teaspoon ground cumin

1/2 teaspoon sea salt

1/4 teaspoon black pepper

1 large egg (see note below for egg-free)

Instructions

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 1/2-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.

For egg-free: Whisk together 1 tablespoon of ground flaxseed with 3 tablespoons of hot water. Allow to set for 5 minutes. Use in place of the egg.

http://www.dailybitesblog.com/2014/03/25/hemp-pumpkin-seed-veggie-burgers/

Get updates from Hallie via email. It’s free! (And she’ll never spam you.)

* indicates required



Comments

  1. you are so right! It’s so hard to find a store bought veggie burger that makes any sense whatsoever. And, it’s hard to find grain free recipes for them. So thank you very much!

  2. Yummy!

  3. Hi Hallie, This recipe looks so yummy and easy. I was wondering if you could the Vitamix instead of a food processor if you don’t have one. I can’t wait to try this one.
    Thanks!

    • Maria: Yes, that should work. Just be careful not to over-process the mixture so that it becomes a paste. You might want to do it in 2 batches.

  4. These burgers look fantastic! I may have to try these with a roasted red pepper sauce for lunch sometime, yum!

  5. What could I substitute for cauliflower? It’s hard to find organic cauliflower around here. Would parsnips or turnips work instead?

  6. Yum! Putting these on my must-make pinterest board. They’re awesome Hallie.

  7. Made these a couple days ago and super tasty too. I did have to bake longer which made them perfect. Yummy with a fresh tomato slice and avocado!

  8. I made this recipe today but I didn’t have celery or onion so I used fresh chive herb. It was tasty and easy to make. Thank you very much for sharing Hallie!

  9. Gretchen said on March 28, 2014 at 8:14 am

    I don’t have hemp – can I substitute chia seeds.

  10. Made these for dinner last night. YUM!!!

    Tonight I’m making a variation with lentil sprouts as the main ingredient.

  11. Looks so good. My girlfriends and I are always looking for new blogs. Your blog is wonderful. I’m a huge fan of “Cooking With Mr. C.” and “Food 52″. I will share your blog with my friends. We love to follow many blogs.

  12. Brianna Tittel said on March 31, 2014 at 12:57 pm

    This was fantastic! My two year old–who rarely eats anything new or different–devoured it and asked that I NOT give him ketchup. He liked it just plain. What a great way to give him a healthy serving of veggies! Everyone else in the family enjoyed it to. And it’s soft enough that even a baby doing finger foods could munch on it. As a side note, homemade veggie burgers rarely turn out for me and never seem to reheat well. These were easy to flip and tasted great for lunch the next day too. Not soggy, not bland, and not dry. A winner of a recipe, Hallie!

Leave a Reply

Leave a Reply

Become a Daily Bites Insider!

Receive my FREE newsletter.
Get exclusive content & recipes!

The Pure Kitchen Books

In Hallie’s cookbooks you’ll find gluten-free, dairy-free recipes made with whole, natural foods.

The Pure Kitchen: Amazon | Hallie's eStore

Super Healthy Cookies: Amazon | Hallie's e-store

Dairy-Free & Gluten-Free: A Whole Food Starter Guide and Cookbook

About me

I'm Hallie Klecker, a professional recipe developer, author, and passionate gluten-free foodie. As a certified holistic nutrition educator, my goal is to inspire others to live a balanced, nourished life through eating well and living pure—one bite at a time. Learn more.