Veggie Burgers

These delightfully yummy patties also happen to be healthy; they’re a good source of protein, fiber and antioxidants. Sunflower seeds also lend a daily dose of vitamin E and nearly half a daily dose of magensium. I have been expertimenting with veggie burgers for quite some time. I was on a bean-burger trial period for awhile, but most of them ended up quite dry and tasteless, to my dismay. Next there were the nut burgers, which had quite the tendency of hardening-up a little too much when they were even slightly overcooked. Seeking a soy-free recipe for veggie burgers, I was beginning to fear a decent recipe was far out-of-reach, until my cousin requested suggestions for what to do with the extra nut paste she had made for my Raw Vegan Sushi Rolls, I finally had the idea of some sort of burger made with the walnut, sunflower seed paste, brown rice, carrots, ginger and a little cilantro — an Asian veggie burger!

Below is a recipe based on that original idea, but scaled way down time-wise so that anyone coming home late can throw together a decent meal. There are a few ways to do this: 1) prepare everything, including rice, process it and cook on-the-spot, 2) buy some pre-cooked brown rice from trader joes and have sunflower seeds soaked and ready to go so that you can puree the ingredients whenever you want to make these, or 3) process the mixture in a food processor and store in an airtight container in the refrigerator. Make into patties to order — whenver you’re in the mood for a quick meal or snack.

Yield: 5-6 patties

Vegan, Soy Free Veggie Burgers:

1 cup cooked brown rice

1 cup raw sunflower seeds, soaked for 2 hours, drained and rinsed

1 medium red bell pepper, chopped

1/4 cup red onion, minced

3 tablespoons flat-leaf parsley, minced

1 teaspoon sea salt

olive oil for cooking


1. Puree the above ingredients in a food processor, using a sharp blade, until there are no large chunks and mixture can easily be formed into patties with hands.

2. Form into patties about 1/2 inch thick.

3. Heat a large cast-iron or non-stick skillet and add a few teaspoons to a tablespoon of oil. When skillet is hot, add patties. Cook on high until browned, about 3 minutes per side.

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