All types of burgers freeze well, including these veggie burgers that are high in vitamins A and C, and iron.
Defrost them in the microwave or in a skillet. You’ll always have a healthy lunch or dinner on hand.
Nutrition information (per serving burger):
Calories: 249; total fat: 3.2g; protein: 11g; carbs: 45.6g; fiber: 10.6g
Recipe and photo by Layne Lieberman, M.S., R.D., C.D.N., an award-winning registered dietitian, culinary nutritionist and author of lifestyle and cookbook Beyond the Mediterranean Diet: European Secrets of the Super-Healthy.
Makes 4 servings
- 1 large sweet potato, cooked, skin discarded
- 1 cup cooked chickpeas (or organic canned, drained)
- ¼ cup coconut water
- ¼ tsp oregano, dried
- 3 basil leaves, fresh, chopped
- ⅛ tsp chili flakes
- 2 Tbsp red onion, minced
- ¼ cup grated carrots
- Sea salt and freshly ground pepper, to taste
- 2 Tbsp fine cornmeal
- Olive oil cooking spray
How to make it
In a large bowl, combine sweet potato, chickpeas, and coconut water. Mash until relatively smooth. If the chickpeas are hard to mash, microwave the mixture for 30 seconds, then mash.
Mix in oregano, basil, chili flakes, onion, and carrots. Season with salt and pepper to taste.
Mix in cornmeal one tablespoon at a time. Form the mixture into four patties. If the mixture is too wet to form a patty, add another tablespoon of cornmeal.
Preheat a large non-stick skillet over medium heat, and spray with non-stick cooking spray.
Cook the patties for about 5 minutes on each side, or until browned and cooked through. Adjust the heat as needed to avoid burning the patties.
Eat bun-less if you want to limit the number of carbs.