Veggie Burgers
These fiber filled veggie burgers are a must make! They are perfect for meal prep as this recipe makes 12 "burgers" and they freeze very well. I love buying frozen veggie burgers to eat in a pinch but I've found that most are made with soy ingredients, which I try my best to stay away from. It's also tough to find veggie burgers with a high fiber content. This recipe is high in fiber, contains both soluble & insoluble fiber, and doesn't have any soy ingredients or preservatives you can't pronounce, just real food!
What is fiber? Fiber is a type of carbohydrate that is actually not digested. It isn't broken down into sugar and passes through our GI tract undigested but has a whole host of health benefits. It has been shown to naturally lower cholesterol levels, helps slow the absorption of sugar, and improves digestion/helps with constipation just to name a few of the benefits. It is recommended that we consume 20-30 grams of fiber/day. A few ways to up your fiber intake is to consume more whole fruits/veggies, whole grains, beans/legumes, and nuts/seeds (mixed nuts, pumpkin seeds, chia seeds, flax seed, psyllium husk). These veggie burgers are made with whole veggies and a whole lotta fiber!
Dairy free, gluten free, refined sugar free
Yield: 12 large "burgers"
Ingredients
· 1 ½ cans of lentils (rinsed)
· ½ cup oats
· ¼ cup ground flax seed
· ¼ cup psyllium husk (you can sub oats/flax or a mix of both if you don’t have this on hand)
· ½ white onion
· 1 medium eggplant, cubed
· 1 medium sweet potato, cubed
· 1, 10 oz container of white mushrooms, sliced
· 3 cups of cauliflower florets (fresh or thawed frozen)
· 1 cup fresh cilantro
· 3 cloves of garlic, minced
· 2 tbsp olive oil
· ½ tbsp garlic powder
· 1 ½ tbsp cumin
· 1 tsp coriander
· 1 tsp cayenne pepper
· ½ tbsp paprika
· Salt & pepper to taste
Directions
Set oven to 400F
In a small bowl, mix garlic powder, cumin, coriander, cayenne pepper, paprika, salt & pepper - set aside
Add all veggies (onion, sweet potato, eggplant, mushrooms, onion, and cauliflower) and garlic to a large baking pan and toss with olive oil as well as salt & pepper
Roast veggies for about 50 minutes, or until soft, mixing halfway through
Let veggies cool for about 10 minutes
Lower oven to 375F
Add roasted veggies, spice mix, cilantro, oats, flax, psyllium, and additional salt & pepper to a food processor
Blend until you have a doughy like mixture
*Taste test and add additional spices, salt/pepper, or cilantro to reach desired flavor
Form mixture into 12 large patties
Place burgers onto a lined/oiled baking sheet
Bake burgers for 30 minutes
Set oven to broil and broil on high for an additional 5 minutes each side to crisp
Enjoy!
* store in the fridge for 3-5 days or freeze. I froze more than half of these and they stored very well. To reheat, simply pan fry with oil or set the oven to broil and broil on high for about 5-7 minutes per side
** ways to eat: on it's own with your favorite toppings (avocado, sliced tomato/onion, sriracha, dairy free Greek yogurt), in a lettuce wrap, with your favorite roll, or on top of veggies/veggie noodles
