World's Best Veggie Burger

21 25 468
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 4
World's Best Veggie Burger
Health Highlights

Ingredients


200 gm Frozen yellow corn kernels (or canned and drained)
200 gm Frozen green peas (or canned and drained)
200 gm Broad beans (fava beans), canned (drained, rinsed or frozen and thawed)
1/2 bunch Cilantro (coriander)
75 gm All-purpose white flour (plus extra for dusting)
1/2 tbsp Cumin
1/2 tsp Cayenne pepper
1 dash Black pepper
1 pinch Sea Salt
1 tbsp Sesame seeds
1 tbsp hulled Sunflower seeds
1 tbsp Extra virgin olive oil (as needed)
8 leaf Basil, fresh (optional; topping)
4 small leaf (s) Iceberg lettuce (optional; topping)
4 slice Tomato (optional; topping)
8 slice(s) Dill pickles (optional; topping)
1 avocado(s) Avocado (sliced; optional; topping)
1 whole lime(s) Lime juice (fresh) (optional; topping)
1 cup Garden cress (optional; topping)
4 tsp Tomato ketchup (optional; topping)
4 bun Hamburger bun, multigrain

Instructions


  1. If using frozen vegetables, remove from the freezer and allow to de-frost (15 minutes or so).
  2. Add corn, peas, fava beans, cilantro (coriander), flour, cumin, cayenne pepper, black pepper, and sea salt to a food processor (seasoning it to your taste), then blend the ingredients into a rough paste.
  3. Add the sesame and sunflower seeds to the mixture, turn up the food processor speed, and process until well combined.
  4. Remove the mixture from the processor and begin dividing, rolling into balls, and flattening into roughly equal-sized patties.
  5. Coat your griddle or skillet with olive oil and heat over medium-high.
  6. Dust the patties with a bit of flour, place them on the hot griddle or skillet, and cook for 10 or 12 minutes– flipping them about halfway through.
  7. Prepare the remaining topping ingredients in pretty much any way you like and then dress your veggie burgers accordingly!

Nutrition Facts

Per Portion

Calories 468
Calories from fat 147
Calories from saturated fat 20.8
Total Fat 16.4 g
Saturated Fat 2.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.7 g
Monounsaturated Fat 8.4 g
Cholesterol 0
Sodium 682 mg
Potassium 925 mg
Total Carbohydrate 71 g
Dietary Fiber 13.8 g
Sugars 10.1 g
Protein 16.3 g

Dietary servings

Per Portion


Grain 2.2
Meat Alternative 0.9
Vegetables 3.1

Energy sources


Pygal55%466.8477566379588207.551082302091632%296.0150097945198220.4280144758767514%342.8208713709769115.5155682263089155%32%14%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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