Summer is coming to a close, and grilling will soon be replaced by stews, soups, and slow-cooker meals.
But that doesn’t mean you have to give up burgers.
I suggest eating them on a regular basis, all year long. For dinner. In your packed lunch. And don’t forget snacks.
You don’t need buns; these are ready to pick up and
eat devour just as they are. Condiments are likewise unnecessary as these burgers are already packed with big flavors, and vegetables, too.
They are also:
*Scrumptious (just ate another one before writing this post)
*Quick and easy to make (hello again, muffin tin)
*Packed with super-nutritious ingredients
*Loved by meat-eaters & non-meat eaters alike
*Made with affordable, familiar ingredients (see below)
If you, like me, are always on the lookout for savory, protein-rich snacks, these mini burgers definitely qualify; I have hauled them around with me this past week and just one is a serious appetite buster + energy enhancer! With a mere 91 calories each, these not-so-mini minis are packed with slow burning carbs and almost 5 grams of protein. They also boast the following attributes:
*Low in sugar
*High in dietary fiber
*High in iron
*High in manganese
*Very high in magnesium
*Very high in phosphorus
*High in potassium
*High in Vitamin A
*Very high in vitamin B6
*Very high in vitamin C
I gave these burgers a Greek spin with dried dill, but changing the flavor profile is as simple as changing the flavorings. For example, Italian herb blends, herbes de Provence, basil, oregano, thyme…all can be used in place of the dill. Have fun making them your own!
A quick note from your humble recipe developer: avoid my initial mistake in making these, and do not process the beans. You want some texture from the beans, so stick with a fork and bowl to mash them up.
The flaxseed meal mixture holds the burgers together, but also keeps them moist and tender (thanks to the omega 3 fats). You could also use some ground chia for the same effect (I’ve added notes in the recipe for doing so).
Happy eating everyone, and, in closing:
Eat more burgers!
- 1/3 cup water
- 2 tablespoons ground flaxseed meal
- 2 to 3 cloves garlic, minced ( or 1-1/2 teaspoons garlic powder)
- 2 teaspoons dried dill
- 1 15-ounce can white beans (I used cannellini beans), drained and rinsed
- 1 cup packed fresh flat-leaf parsley leaves
- 1/2 cup rolled oats, ground into a fine flour
- 1–1/2 cups cooked, cooled quinoa (made from 1/2 cup dry quinoa)
- 1/2 cup chopped roasted red bell peppers (from a jar)
- fine sea salt and freshly cracked black pepper to taste
- Preheat oven to 375F. Grease or spray all 12 cups of a standard muffin tin.
- In a small bowl or cup, combine the water, flaxseed meal, garlic, and dill; let stand at least 5 minutes to thicken.
- In a large bowl, mash the beans with a fork. Mix in the flax mixture, parsley and oat flour until blended, then stir in the quinoa and red peppers. Season to taste with salt and pepper.
- Portion burger mixture evenly (about 1/3-1/2 cup each), shaping into a loose patty; press into prepared cups.
- Bake in the preheated oven for 25 to 30 minutes until deep golden brown and set at the centers. Let cool in tins on wire rack for at least 5 minutes before removing. Serve warm or room temperature.
Chia in Place of Flax: 2 tablespoons of chia seeds, ground, can be used in place of the flaxseed meal.
Storage: Store in an airtight container in the refrigerator for 5 days or freeze for up to 3 months. These will keep well at room temperature for several hours (e.g., packed in a lunch bag).
- Category: Lunch, Dinner, Snack
- Serving Size: 1 mini-burger
- Calories: 91
- Sugar: 0.6 g
- Sodium: 103 mg
- Fat: 1.2 g
- Saturated Fat: 0 g
- Carbohydrates: 15.5 g
- Fiber: 3.4 g
- Protein: 4.8 g
- Cholesterol: 0 mg