Pumpkin Seed Veggie Burgers Recipe

• February 23 2023
• 4 min reading time

Tired of the same old burger options and looking for a healthier and more nutritious alternative? Look no further than this smoky and nutty Pumpkin Seed Veggie Burger recipe! Made with ground pumpkin seeds, chickpeas, and flavourful spices, these burgers are a perfect meat-free meal option for vegetarians and non-vegetarians alike. Not only are they packed with protein and healthy fats, but they're also easy to make and can be customised with your favourite toppings. Originating from the Middle East, chickpeas are a versatile and nutritious legume that has been consumed for centuries. In recent years, they have gained popularity worldwide as a plant-based protein source due to their high fibre content and low glycemic index. Combined with ground pumpkin seeds, which are rich in magnesium, zinc, and other essential nutrients, these burgers offer a healthy and tasty meal option for everyone. The smoky flavour in this recipe comes from smoked paprika, which adds a unique and savoury taste to the burger patties. The nutty flavour of the pumpkin seeds perfectly complements the other ingredients, and the addition of grated carrots and onions adds a satisfying crunch and sweetness. The patties are baked in the oven, making them a healthier alternative to traditional fried burgers. To serve, you can pair the burgers with your favourite toppings such as avocado, tomato, onion, cheese, or lettuce. They can also be enjoyed without a bun as a delicious and healthy protein-rich snack. This recipe makes for a great addition to your meal prep plan or a quick and easy dinner option for those busy weeknights.

Ingredients:

• 1 cup pumpkin seeds
• 1 can chickpeas, drained and rinsed
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 carrot, grated
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup breadcrumbs
• 1 egg, beaten
• Burger buns and toppings of your choice

Instructions:

• Preheat the oven to 190°C and line a baking sheet with parchment paper.
• In a food processor, pulse the pumpkin seeds until they're finely ground. Transfer the ground pumpkin seeds to a large mixing bowl.
• In the same food processor, pulse the chickpeas until they're roughly chopped. Add them to the mixing bowl with the pumpkin seeds.
• Heat the olive oil in a skillet over medium heat. Add the onion and garlic and saute for 3-4 minutes, until softened.
• Add the grated carrot to the skillet and saute for an additional 2-3 minutes.
• Add the sauteed vegetables to the mixing bowl with the pumpkin seeds and chickpeas.
• Add the smoked paprika, cumin, salt, black pepper, breadcrumbs, and beaten egg to the mixing bowl. Mix well to combine.
• Use your hands to form the mixture into burger patties.
• Place the patties on the prepared baking sheet and bake for 20-25 minutes, until they're firm and lightly browned.
• Serve the veggie burgers on burger buns with your favourite toppings.

Pumpkin seeds are the edible seeds of the pumpkin fruit and are a great source of nutrients including protein, healthy fats and fibre. They are also a rich source of vitamins and minerals, including vitamin K, vitamin E, B vitamins, magnesium, phosphorus, manganese, iron, and zinc. The protein in pumpkin seeds is a complete protein, containing all nine essential amino acids, making it an excellent source of plant-based protein. The healthy fats in pumpkin seeds, including omega-3 and omega-6 fatty acids, can help improve cholesterol levels and reduce the risk of heart disease. Additionally, pumpkin seeds contain antioxidants like tryptophan and phytosterols, which can protect against free radical damage and have other health benefits. Pumpkin seeds are also a good source of B vitamins, which are important for energy production and brain function. They are a great source of magnesium, essential for bone health and energy production, and phosphorus, important for healthy bones and teeth. Manganese, found in high levels in pumpkin seeds, is essential for brain and nervous system function. Pumpkin seeds are also a good source of iron, important for the production of red blood cells, and zinc, essential for immune function. Incorporating pumpkin seeds into your diet can provide numerous health benefits. They can be enjoyed raw, roasted, or added to a variety of dishes, including salads, soups, and baked goods. Overall, pumpkin seeds are highly nutritious and offer a wide range of health benefits, making them a great addition to a healthy diet.

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