The next time you’re in the mood for a veggie burger, think outside the box (the kind you pick up in the frozen food aisle at the supermarket, that is). These fresh, homemade patties feature some of the best flavors of the fall season””yellow squash, pumpkin seeds and almonds””and can be made in minutes by simply blending ingredients, shaping into patties and pan-frying in flavorful coconut oil until golden brown. Company coming for dinner? Try baking the mixture in mini-loaf pans for an elegant main dish!
Makes 5 patties
½ cup almonds, toasted, chopped
½ cup pumpkin seeds, toasted, chopped
1/2 cup sundried tomatoes, soaked in water
1/2 cup yellow squash or zucchini, diced
½ cup green onions, chopped
1 garlic clove, diced
1/2 cup cilantro, chopped
¼ cup nutritional yeast
Juice of ½ lemon
Freshly ground black pepper, to taste
Optional: cayenne pepper, to taste
Coconut oil (for frying)
1. Blend all ingredients (except coconut oil) in a high-speed blender until well-combined.
2. Shape mixture into patties.
3. Pan fry patties in coconut oil until golden brown on both sides. Or, add mixture to mini-loaf pans and bake at 350 degrees F for 20 minutes.
Nutritional information per burger: 201 calories, 9 grams of carbs, 15 grams of fat, 8 grams of protein, 97 grams of sodium, 3 grams of sugar.
“Mo’s Healthy Morsels” is written by Maura (“Mo”) Knowles, a certified health coach, recipe developer and owner of Mac-n-Mo’s, a vegan baked goods company created by Knowles to help her dad eat better (and still enjoy food!) after he underwent quadruple bypass surgery in 2010. Knowles’ recipes for snacks, treats and other fun and healthy dishes appear every week here on the Vitacost blog, or visit Mo on Facebook or www.macnmos.com for more “morselicious” ideas and tips.