For more healthy options learn about 100+ Healthy Foods: The Ultimate Guide to Healthy Eating.
Healthy Root Veggie Burgers
PRE TIME: 20 min
COOKING TIME: 10 min
TOTAL TIME: 30 min
- Veggie Patty:
- 2 cup Beets, peeled and grated
- 7 oz. Carrots, peeled and grated
- 1 cup Turnips, peeled and grated
- 3/2 cup Zucchini, water squeezed out, peeled, and grated
- 6.3 oz. short-grained brown rice
- 1 3/4 cup Water
- 1/2 cup Hazelnuts, roasted and chopped finely
- 3 Cloves Garlic, minced
- 1 tsp. Lime zest
- 1 tbsp. Fresh lime juice
- 3 tbsp. Fresh parsley, chopped
- 1 tbsp. Salt
- 1 tsp. Cracked pepper
- 1/2 tsp. Red chili flakes
- 1 tsp. Dried dill weed
- 3 tbsp. Soy sauce
- 3/4 cup Gluten-Free Oat Flour (see notes)
- Buns and toppings:
- 4 Pieces Gluten-Free Burger Buns
- 1/2 cup Mayonnaise (egg-free or your choice)
- 1 Large Avocado, lightly mashed
- 2 Large Tomatoes, sliced
- 1 Large Red Onion, thinly sliced
Cut off the ends of all vegetables, and peel carrots and turnips. Grate and squeeze out all the liquids, and mix them together. Cook rice in a medium saucepan with a pinch of salt. Bring to a boil, cover, and simmer on low for 45 minutes.
Preheat the oven to 325 °F/ 162 °C. Put the hazelnuts into the oven, and watch carefully as the nuts burn easily. Set aside to cool down, then chop finely. Zest one lime and squeeze the juice into a smaller bowl. Chop parsley and garlic.
In a large sauté pan on medium heat, stir fry garlic and sauté until translucent. Add all the grated vegetables, along with salt, black pepper, red chili flakes, dill weed, and soy sauce. Cook for about 5 minutes, until the vegetables are soft and all the liquid is evaporated. Turn off the heat. Transfer the cooked vegetable mixture into a large bowl, and put the rice in the bowl from earlier.
Add hazelnut, parsley, lime zest, and lime juice. Thoroughly mix before adding oat flour, start with 1/2 cup flour, but add ¼ cup more if you need to reduce the wet consistency of the filling. Divide the mixture into 6 portions, and form into patties about ¾ inches thick on a baking sheet.
Heat a large pan on medium-low heat and add a good amount of olive oil. The olive oil will create a crust on the patty. Add the patties to the pan one at a time. Cook until nicely browned on both sides. After flipping, add another touch of olive oil for the second side.
Slice the buns in half and use the same pan to toast them. They will soak up any leftover oil (or add extra if you like).
Spoon mayonnaise onto both sides of the warm buns. Starting with the bottom bun, layer on lettuce, mashed avocados, freshly cooked burger patty, tomatoes, onions, and the top bun. (Or use whatever you love for the toppings.) Serve.
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