Veggie-Flax Burgers
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Veggie-Flax Burgers January, 2005 Serves 4 / This is a true veggie-lover’s burger—not an “I can’t believe this isn’t beef” patty. The flax adds a little bulk and binding power (and its great nutritional qualities) to this veggie-legume blend. Garnish with your favorite condiments, cheese, or sliced vegetables. 1 6.5-ounce jar artichoke hearts, drained and quartered 1 teaspoon chopped garlic 1/4 cup chopped green onions 3 tablespoons chopped fresh parsley, or 2 teaspoons dried 3/4 cup cooked garbanzo beans, drained and rinsed 3/4 cup cooked kidney beans or black beans, drained and rinsed 3 tablespoons ground flaxseed, regular or golden 2 tablespoons roasted tahini or other nut butter 4 generous twists of freshly ground black pepper (about 1/4 teaspoon), or to taste 1/2 cup cooked brown rice or millet Cooking spray 4 whole-grain vegan hamburger buns (optional) 1. Place artichoke hearts, garlic, green onions, parsley, garbanzo beans, kidney or black beans, ground flaxseed, tahini, and pepper in a food processor; pulse about eight times, until blended. Scrape down sides and pulse another six times. Do not overprocess. Transfer to a bowl and gently stir in cooked rice or millet. 2. Divide mixture into four portions and form into patties 1/2-inch thick. 3. Heat a large nonstick frying pan over medium heat and coat with cooking spray. Fry burgers until bottoms are brown, about 5 minutes. Spray tops of burgers with cooking spray and flip. Cook until brown, about 5 more minutes. Serve on buns, if desired. PER SERVING: 215 cal, 37% fat cal, 9g fat, 1g sat fat, 0mg chol, 10g protein, 24g carb, 9g fiber, 331mg sodium |
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