Sara shows you how to whip up a delicious Veggie Burger loaded with healthy ingredients like cannellini beans, walnuts, oats and carrot!
Mediterranean Veggie Burgers
By: Sara Haas from the Fertility Foods Cookbook, purchase a copy here.
1 can (15 ounces) no salt added cannellini beans, rinsed and drained
1⁄2 cup (2 ounces) walnuts or almonds, finely chopped
1⁄4 teaspoon kosher salt
1⁄4 teaspoon freshly ground black pepper
1⁄3 cup quick oats
1 teaspoon + 1 tablespoon olive oil 1⁄2 medium (about 2⁄3 cup or 3 ounces) chopped onion
2 cloves garlic, chopped
1 tablespoon Italian seasoning
1 medium carrot, grated (about 1 cup or 3 ounces)
1 large egg, lightly beaten
1⁄4 cup crumbled feta cheese, plus extra
for garnish, if desired
1⁄4 cup whole milk Greek yogurt
5 Kalamata olives, chopped
8 small whole wheat hamburger buns or rolls
In a large mixing bowl, combine the beans, nuts, salt, pepper, and oats.
Heat 1 teaspoon of olive oil in a skillet set over medium heat. Add onions and cook, stirring frequently, until softened, about 5 minutes. Add the garlic and Italian seasoning and cook until fragrant, about 1 minute. Take the skillet o the heat and stir in the carrots. Pour mixture into the bowl with the beans and, using a fork or avocado masher, mash
and stir the mixture until combined.
Mix in the egg and feta cheese. Divide mixture into eight equal portions and shape into 21⁄2-inch round patties.
Wipe out the pan used to cook the onion and garlic mixture, then set over medium heat. Add half of the remaining olive oil and, once hot, add half of the veggie burgers, cooking 5 minutes on each side. Repeat with the remaining oil and burgers.
Serve burgers on buns and top with a little Greek yogurt, feta cheese, and chopped olives. Or, go the traditional route and top with ketchup and mustard.
Storage: Keep in an airtight container in the fridge and enjoy within 4 days; or, transfer burgers to a freezer-safe zip-top bag and use within 4 months.