Mediterranean Veggie Burgers Vegan
Elevate your plant-based dining with these flavorful Mediterranean Veggie Burgers, a completely vegan recipe that's both wholesome and satisfying! Packed with protein-rich chickpeas, hearty rolled oats, and vibrant herbs like parsley and cilantro, these burgers deliver bold Mediterranean-inspired flavors with every bite. Sun-dried tomatoes, garlic, and warm spices like cumin and paprika add a savory depth, while fresh lemon juice brightens the mix. These easy-to-make patties are pan-seared to golden perfection and served on vegan burger buns with optional toppings like crisp lettuce, juicy tomato slices, and creamy vegan tzatziki. Perfect for weeknight dinners or weekend barbecues, these vegan burgers are sure to impress!
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Recipe Information
Ingredients
- 425 grams Canned chickpeas (drained and rinsed)
- 100 grams Rolled oats
- 0.5 medium Red onion (finely diced)
- 15 grams Fresh parsley (chopped)
- 10 grams Fresh cilantro (chopped)
- 2 cloves Garlic cloves (minced)
- 1 teaspoon Ground cumin
- 1 teaspoon Ground paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Fresh lemon juice
- 2 tablespoons Olive oil
- 50 grams Sun-dried tomatoes (finely chopped)
- 30 grams All-purpose flour (or gluten-free substitute)
- 4 pieces Burger buns (vegan)
- Optional toppings: lettuce, tomato slices, cucumber, vegan tzatziki sauce
Instructions
1. In a food processor, pulse the rolled oats until they are a coarse flour consistency. Transfer to a large mixing bowl.
2. Add the chickpeas to the food processor and pulse until they are roughly mashed. Avoid over-processing; you want a mixture with some texture. Transfer to the mixing bowl with the oats.
3. Add the finely diced red onion, fresh parsley, fresh cilantro, minced garlic, ground cumin, ground paprika, salt, black pepper, and sun-dried tomatoes to the bowl.
4. Squeeze in the fresh lemon juice and drizzle 1 tablespoon of olive oil over the mixture. Using a spoon or your hands, mix everything until well combined.
5. Gradually sprinkle the flour into the mixture, mixing until it holds together well when pressed. If the mixture feels too wet, add a bit more flour, 1 teaspoon at a time.
6. Divide the mixture into 4 equal portions and shape them into burger patties, about 2.5 cm (1 inch) thick.
7. Heat the remaining tablespoon of olive oil in a large non-stick skillet over medium heat. Cook the patties for 4-5 minutes on each side, or until golden brown and crispy on the outside.
8. While the patties are cooking, lightly toast the burger buns if desired.
9. Assemble the burgers by placing a cooked patty on the bottom half of each bun. Top with optional toppings like lettuce, tomato slices, cucumber, and vegan tzatziki sauce. Cover with the top half of the bun.
10. Serve immediately and enjoy your delicious Mediterranean veggie burgers!
Nutrition Facts
Calories |
567 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1112 mg | 48% | |
| Total Carbohydrate | 93.1 g | 34% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 13.5 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 991 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
