Wednesday, 11 August 2010

Pepita-Sunflower-Sesame Burgers - a quick vegan supper dish

I've just come across this recipe, and since it's a miserable, rainy sort of day, they appeal to me;-)

I'll use some rye crackers instead of the breadcrumbs, as I'm intolerant to wheat and don't fance writing in agony!  I'll also substitute ordinary pumpkin seeds for the pepita as it's easier than trying to track them down, as we don't have a local Hispanic store.

Let me know what you think:-)

Pepita-Sunflower-Sesame Burgers
Vegetarian Times Issue: March 1, 2001 p.52
These protein-packed burgers are loaded with the flavor, texture and nutrition of three kinds of seeds. Pepitas are hulled green pumpkin seeds and are available at natural food stores and Hispanic markets. Try these burgers with a raita (Indian yogurt salad) sauce.

Ingredient List - for 4 servings

1/2 tsp. salt
Pinch cayenne
1/4 cup plain dry bread crumbs
2 Tbs. olive oil, or more as needed
2 tsp. tahini
1/2 cup hulled sunflower seeds
1/3 cup pepitas
1/4 cup sesame seeds
3/4 cup cooked lentils
4 scallions (spring onions) (white and light green parts) finely chopped ( 1/4 cup)
1 Tbs. chopped fresh flat-leaf parsley


In food processor, combine sunflower seeds, pepitas and sesame seeds and process until coarsely chopped. Add lentils, scallions, parsley, tahini, salt, cayenne and bread crumbs; process until mixture is blended.

Shape mixture into 4 patties and place on platter. Cover and refrigerate 30 minutes.

In large skillet, heat oil over medium heat. Cook burgers until golden brown, about 3 minutes per side.

Nutritional Information

Per serving: Calories: 323, Protein: 11g, Total fat: 23g, Saturated fat: 3g, Carbs: 21g, Cholesterol: mg, Sodium: 353mg, Fiber: 6g,

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1 comment:

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