Made with vegetables, legumes, grains, nuts and seeds, these burgers are packed with vitamins and minerals.
¼ cup dried lentils
¼ cup quinoa
3 cups whole grain or gluten-free bread crumbs
¼ cup quick rolled oats
¼ cup walnuts, crushed or ground
1 cup coarsely chopped cooked or canned chickpeas
2/3 cup each carrot, celery, Spanish onion, finely chopped
½ each red pepper and green pepper, finely chopped
½ cup extra firm tofu, grated
¼ cup sliced green onions
¼ cup pumpkin seeds, toasted and crushed or ground
1 tbsp pepper
12 whole grain or gluten-free rolls
In medium saucepan, combine lentils, quinoa, and 1½ cups water. Bring to a boil. Reduce heat and simmer about 10 minutes. Drain.
In the meantime, in a large bowl mix together the bread crumbs, rolled oats, walnuts, chickpeas, carrot, celery, onion, peppers, tofu, green onions, pumpkin seeds and pepper. Add the lentil/quinoa combo and mix well. With a potato masher, mash the mixture down.
Pre-heat oven to 375ºF.
Form mixture into burger-sized patties. Place on baking sheet.
Bake for about 20-30 minutes. Serve on buns with toppings.
Image: Meng He