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Loaded Vegetable Burger

Loaded Vegetable Burger

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Submitted by castaples

Loaded vegetable burger with corn, mushroom, peppers, spinach, carrot, and potato bound with egg white. Served with mint yogurt sauce. Vegetarian patties.

YIELD

4 servings

PREP

30 min

COOK

15 min

READY

1 hrs

A genuinely vegetable-loaded veggie burger with corn, mushrooms, scallions, red bell pepper, spinach, carrot, and potato bound together with just enough breadcrumbs and egg white to hold the patty shape. The result is more vegetable than filler, with real texture and bright flavor (cumin and a pinch of cayenne lift the dish out of bland-veggie-burger territory).

The one-hour chill is non-negotiable. Vegetable burgers are notoriously fragile; the chill firms up the egg white and lets the breadcrumbs absorb moisture so the patties hold together when they hit the hot pan. Skip it and you’ll be scraping crumbled vegetables off your skillet.

Serve with the mint yogurt sauce that’s part of the recipe; it’s not optional. The cool, herbaceous tang cuts through the savory burger and adds the brightness that makes this feel like a complete meal rather than a meatless fill-in.

Pro Tips

  • Squeeze the grated potato and carrot in a clean towel to remove excess water; wet vegetables make falling-apart burgers.
  • Sweat the mushrooms thoroughly until their water releases and evaporates; raw moisture is the enemy of a good veggie burger.
  • Use fresh breadcrumbs as the recipe calls for; dry breadcrumbs absorb less and can leave the burger pasty.
  • Cook in plenty of oil over medium heat; high heat scorches the outside before the inside warms through.

Variations

  • Stir in ¼ cup crumbled feta or grated cheddar for a richer burger.
  • Add ½ teaspoon ground coriander or smoked paprika for variation.
  • Serve on toasted whole wheat buns with sliced tomato and avocado.

Ingredients

3 45
TABLESPOONS ML OLIVE OIL
¾ 177
CUP ML CORN
fresh or frozen (thawed)
6 6
MUSHROOMS
finely chopped *
2 2
½ 0.5
RED SWEET RED BELL PEPPER
finely chopped *
1 1
GARLIC CLOVE
finely chopped *
1 5
TEASPOON ML CUMIN
½ 118
CUP ML SPINACH
fresh, chopped
1 1
CARROT
peeled and grated *
1 1
SMALL SMALL POTATO
peeled and grated
1 1
LARGE EGG WHITE *
1 1
X SALT AND BLACK PEPPER
to taste *
½ 118
CUP ML BREAD CRUMBS
fresh
1 237
CUP ML PLAIN YOGURT
2 30
TABLESPOONS ML MINT LEAVES
fresh, chopped

Directions

In a large skillet heat 1 tablespoon oil over medium high heat.

Stir in corn, mushrooms, scallions, and bell pepper.

Cook for 3 to 4 minutes.

Add garlic, cumin and cayenne and cook for 30 seconds.

Remove from heat and stir in spinach.

Add carrot and potato and stir to combine.

Add egg white and season with salt and pepper.

Stir in enough bread crumbs so that the mixture holds together.

Shape mixture into 6 disks and place on a plate.

Chill for 1 hour.

Heat 2 tablespoons olive oil in non-stick skillet and cook veggie burgers until golden on each side.

In a small bowl mix together yogurt and mint.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 154g (5.4 oz)
Amount per Serving
Calories 232 50% from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 3g 14%
Trans Fat 0g
Cholesterol 8mg 3%
Sodium 139mg 6%
Total Carbohydrate 8g 8%
Dietary Fiber 2g 10%
Sugars g
Protein 12g
Vitamin A 14% Vitamin C 11%
Calcium 12% Iron 12%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, Low Sodium
 
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