This veggie burger is incredibly rich in vitamins and minerals as well as very high in protein and fiber. It has a velvety texture and it looks and tastes like meat.
½ cup (2oz / 50g) walnuts
½ cup (2oz / 50g) flour
1 tablespoon chia seeds
1Dice the onion and chop the mushrooms. Saute in a ½ cup of water in a medium-sized pot, covered, over medium heat for 10 minutes - or until the mushrooms are cooked through and the onion is soft.
2Make the chia “egg”: mix chia seeds with 3 tablespoons of water and set aside. It’ll become gel-like in under 5 minutes.
3Place all the ingredients in a food processor (or use a hand blender) and blend until combined but not yet smooth.
4Shape small burger patties and transfer to a baking tray lined with baking paper and bake in the middle of the oven at 392°F (200°C) for 20 minutes or until they begin to brown. Alternatively, fry the burgers in a non-stick pan for 5 minutes at medium heat. Flip the patties once they begin to brown underneath. Note: It will take two goes as they won’t all fit into the pan. Serve hot with yogurt sauce or in a tortilla wrap.
- This is 100% plant-based recipe though you can use an actual egg instead of chia seeds. Flax seeds will also work.
- If you don’t have a food processor, dice the mushrooms and crush the walnuts inside a plastic bag. Then simply combine everything with a spoon in the final step.
- You can use any flour for this recipe but we recommend chickpea flour as it’s rich in essential minerals like magnesium, potassium, phosphorus, copper and iron. It’ll also significantly up the protein and fiber content of the burgers.