Spicy Sunflower Seed Veggie Burgers
By Amy Crawford
* recipe edited in light of feedback, we've added more moisture for the ultimate in burger success!
This recipe goes to show that you don't always need to include animal products in your diet to consume an adequate quantity of protein in your day. Vegans and vegetarians rejoice! We've chosen to use quinoa, chickpeas (and an egg if you can handle it) to make these veggie patties a filling and nourishing dish, one that will leave you feeling satiated and energised without feeling overly heavy, as some burgers do.
Plant proteins, healthy fats and quality carbs make this burger a well balanced meal by itself, though some of you may like to serve these patties with a salad on the side... I say, live a little! Why oh why would you choose a salad when there's healthy gluten free, arm dripping, shirt staining veggie pattie recipe to sink you teeth into? You'll find the gluten free burger bun recipe here. Bake 'em while you're preparing the filling below. Both recipes are way simpler than you may think.Makes 6 burgers
You will need:
1 cup cooked quinoa
1 cup sunflower seeds, toasted
1 cup chickpeas, rinsed thoroughly and mashed **
1 cup grated carrot
1 large handful parsley, finely chopped
1/2 cup almond meal
1/4 cup currants or sultanas
1/8 cup chia seeds
2 garlic cloves, crushed
2 eggs, whisked (easily omitted for a vegan option - replace with a chia egg)
1 teaspoon sea salt
1 teaspoon chilli powder
Cracked black pepper to taste
1 tablespoon coconut oil, for frying
Preheat oven to 160 degrees. Spread your sunflower seeds onto a baking tray. Cook in the oven for 10 minutes or until slightly golden. Pop aside to cool.
Place all ingredients in a large mixing bowl and combine. I used my hands to get right in there. Divide the mix into 6 balls. If the patties do not hold together really well, consider adding up to 1/4 cup of milk of choice, adding slowly. Flatten into patties using the palm of your hand. When you do this, they should hold together well.
Place a large frying pan over medium heat. Melt coconut oil. Cook the patties for 6 or so minutes. Flip and cook for another 6 minutes, or until golden. Remove from heat.
Serve sandwiched between our Gluten Free Burger Buns, adorned with Beetroot Relish (you'll find a refined sugar free version in my eBook A Nourishing Morning) and with a side of Sweet Potato Fries. The Beetroot Relish is perfect for this dish, the sweetness of it really brings out the currant flavour in the burgers - flavour explosion!
If you want to save this recipe for another day, why not pin it to your healthy food board?
I think we should make another gluten free baked good for our next recipe? We are getting good at this! What do you think? Fruit bread? Multigrain loaf? Do you need a healthier version of a favourite baked good?
**Why do we rinse our chickpeas? Read about it here.