Description
These roasted no-beans plant-based burgers are full of flavor and made with 100% plants. The patties are based on eggplant, baby bella mushrooms, and oats. The “secret” ingredient … pumpkin baby food! Hint: For a cookout, roast these patties in advance, chill, and grill.
Ingredients
Units
Scale
- 3 tablespoons ground chia seeds
- 1/4 cup (65 grams) pumpkin puree (try baby food!) or leftover mashed potatoes
- 3 tablespoons ketchup (ideally unsweetened)
- 2 teaspoons coconut aminos or naturally-brewed tamari
- 1/4 cup (60 milliliters) extra-virgin olive oil, divided
- 1 large (1 1/4-pound/570-gram) eggplant, small diced (do not peel)
- 8 ounces (225 grams) baby bella mushrooms, finely chopped in a food processor
- 2 large garlic cloves, minced
- 2 teaspoons coarsely ground black pepper
- 1 1/4 teaspoons sea salt
- 1 1/4 teaspoons chili powder
- 1 teaspoon fennel seeds, ground, or minced fresh rosemary to taste
- 3/4 teaspoon smoked paprika
- 1 1/4 cups (125 grams) old-fashioned rolled oats, coarsely chopped in a food processor*
- 3 tablespoons (15 grams) nutritional yeast flakes
- 6 seeded whole grain buns*
Instructions
- In a small bowl, stir together the chia seeds, ketchup, pumpkin puree, and coconut aminos. Set aside.
- Preheat the oven to 400°F/205°C. Line a large rimmed baking sheet with unbleached parchment paper.
- Heat 2 tablespoons (30 milliliters) of the olive oil in an extra-large, deep cast iron skillet or a wok over medium-high. Add the eggplant, mushrooms, garlic, salt, black pepper, chili powder, ground fennel seeds, and smoked paprika and sauté until the veggies are fully softened, about 12 minutes. Transfer the mixture to a large mixing bowl.
- Add the chia mixture, chopped oats, and nutritional yeast to the eggplant-baby bella mixture and stir to evenly combine. Set aside for 5 minutes to slightly cool and allow oats to absorb moisture.
- Onto the baking sheet, divide mixture into 6 mounds, about 2/3 cup each. Then pat into firm patties, about 4-inch/10-centimeter diameter each. Brush tops and sides of the patties with remaining 2 tablespoons oil, and roast until firm and browned, about 35 minutes, no flipping required.
- Serve the patties in buns with any toppings you desire, such as lettuce, tomato, onion, cheese (ideally plant-based), pickles or pickled vegetables, avocado, and condiments of choice. Burger patties keep well for 4 days in the fridge or a month in the freezer.
Notes
*Choose gluten-free versions, if need.
Special Sauce: Stir together 1/2 cup (120 grams) mayo (ideally plant-based), 1 1/2 teaspoons each Dijon mustard and ketchup, 1/4 teaspoon red wine vinegar, and 1/8 teaspoon each cayenne and freshly ground black pepper.
Hint: If you’re not a ketchup lover, simply swap the ketchup in the burger patty recipe with additional pumpkin purée.
- Category: Main Dish, Sandwiches
- Cuisine: American
Nutrition
- Serving Size: 1 burger patty with bun
- Calories: 360
- Sugar: 9g (includes 0g added sugars)
- Sodium: 860mg
- Fat: 14g
- Saturated Fat: 1.5g
- Trans Fat: 0g
- Carbohydrates: 49g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 0mg