Gardenburger
Ingredients
- 1 cup dried garbanzo beans (soaked overnight)
- 1 cup brown rice (cooked al dente) ⓘ
- 1/4 cup Bulgar wheat (soaked in water) ⓘ
- 1/2 cup old fashioned oats (soaked in water) ⓘ
- 1/4 cup flax seed meal ⓘ
- 1 onion, chopped fried to caramelize ⓘ
- 1 lb fresh mushroom, chopped & steamed ⓘ
- 3 large raw garlic cloves ⓘ
- 1 teaspoon salt ⓘ
- 1/2 teaspoon pepper ⓘ
- 1/4 cup flour ⓘ
- 1 teaspoon baking powder ⓘ
- 1/4 teaspoon red pepper flakes ⓘ
- 1/2 teaspoon oregano ⓘ
- 1/4 cup chopped parsley ⓘ
- 1/4 cup chopped cilantro ⓘ
- 1/2 cup red bell pepper ⓘ
- 1/2 teaspoon ground cumin ⓘ
- 1/2 teaspoon ground coriander ⓘ
- 2 ounces finely grated parmigiano-reggiano cheese ⓘ
Instructions
- Soak all of the grains for 30 minutes in enough water to cover them.
- Drain excess water off before using.
- Run the soaked garbanzo beans through the grater on your food processor.
- Remove to separate bowl.
- Saute onions until lightly browned and soft.
- Chop everything else in the food processor with the regular blade until pretty fine.
- Add spices, salt, flour, baking powder and pulse to mix.
- Dump ground garbanzo beans in and pulse until combined. You want this mixture fine, but not a mush.
- Stir in the finely shredded cheese and either form into patties or roll out between two pieces of wax paper.
- Cut rounds with a round cookie cutter (3- 3.5" diameter).
- Heat a (high sided) fry pan with 1/2 " of oil and gently slide 3-4 garden burgers in at a time. Brown quickly on both sides and drain on paper towels.
- Eat . . . or cool and freeze. Makes one dozen 2.5 oz garden burgers.
Nutrition & Diet Analysis (per serving)
1028
kcal
51% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).