Why It's Healthy: This veggie burger is high in fiber and potassium thanks to the seeds, beans and prunes in the mix. One cup of prunes alone has 12 grams of fiber. A homemade veggie burger also ensures you cut out all the processed ingredients in a prepackaged burger.
Why It Works for Weight Loss: Using lettuce instead of a bun cuts out the refined carbohydrates of the bread and you save 120 calories that would be in a burger bun. The veggie burger is made up of high fiber foods, which helps regulate your digestive system.
Chef's notes
Nutrition: Calories 246; Fat 6g; Carbs 41g; Fiber 9g; Sugar 1g; Protein 10g; Cholesterol 0mg; Sodium 32mg; Vitamin A 2330IU; Vitamin C 3mg; Calcium 105mg; Iron 5mg
Steps
1
Method
Ingredients
1/2 cup Prunes (87 grams)
2 tbsp Ground Flax Seed (14 grams)
1 tbsp Avocado Oil (15 mL)
1/2 cup Red Onion, chopped (52 grams)
2 Garlic cloves, chopped
1/4 cup Pumpkin Seeds, chopped (30 grams)
2 1/2 cups Red Kidney Beans, cooked (450 grams)
1 Carrot, grated
1 tbsp Dried Basil (1.2 grams)
1 1/2 tsp Chili Powder (12 grams)
1 tbsp Sesame Seeds, for topping (9 grams)
1 head Boston Lettuce
1. Make a flax egg by mixing 1 tbsp flax seed with 3 tbsp of water. Add to bowl and leave in fridge for ~ 5 minutes.
2. In a blender, blend prunes with flax egg to make a purée.
3. In a fry pan, heat oil and cook onions and garlic for 2 minutes. Add pumpkin seeds and cook for 1 more min.
4. In a large bowl mash beans with a potato masher.
5. Add remaining ingredients (except oil and sesame
seeds) and combine thoroughly using a metal spoon.
6. Divide mixture and shape into 7- 8 patties.
7. Place sesame seeds in a small dish and place each pattie into dish coating each side; set aside.
8. On a hot oiled grill, cook burgers over medium heat for 4 to 5 minutes per side. Burgers should be crispy on the outside and cooked through. Wrap in lettuce and enjoy!
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