Go Back

Garden Nut Burger

Dig in to a tasty burger packed with veggies from the garden.
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes
Course: Entree
Cuisine: American
Servings: 8
Author: Sue Gilmore

Ingredients

  • 1/2 cup chopped walnuts
  • 1/2 tsp salt
  • 1 T nutritional yeast flakes
  • 1 tsp garlic powder
  • 1 tsp dried basil
  • 1/2 cup quick oats can be gluten free
  • 1 cup corn flake crumbs
  • 1/2 cup finely grated carrots
  • 1 medium onion finely chopped
  • 1 T low-sodium vegetable broth or Liquid Aminos
  • 1 cup firm tofu drained well
  • 1 cup fresh baby spinach leaves chopped fine
  • 2 T dried parsley or 1/4 cup fresh parsley

Instructions

  • Mix dry ingredients in a medium bowl. Stir in the carrots, spinach and onions. In a blender, process the tofu and Liquid Aminos until smooth and creamy (you may need to add up to ½ cup of water, a couple tablespoons at a time to keep the blender processing—do not puree’ too well—you will want it to just be barely mixed together. You don’t want it too fine and milky.)
  • Add tofu to mixture in bowl, stirring to mix well (when it starts to form a ball as you mix, you have the right consistency.) Form into patties. Brown on a non-stick skillet or bake in a 400 degree oven until brown.
  • CHEF'S NOTE: This recipe yields: 8 burgers. Each burger contains 8 grams protein, 3 grams fiber, 7 grams fat, 263 mg sodium, no cholesterol.
  • FOCUS ON WALNUTS: Walnuts are a high-calorie food and should be used in moderation but they are a good example of a healthy whole food fat. Getting our fats from whole foods is the best way to include essential fatty acids in the diet. Walnuts are an excellent source of omega-6 and omega-3 fatty acids, essential for heart function, a strong immune system as well as a healthy brain. Walnuts are the only nut with significant amounts of ALA (alpha-linoleic acid) which helps to reduce inflammation and improve heart health.