These burgers are really substantial and super-satisfying, because of the richness and nutritional-density of the sunflower seeds, which are tiny powerhouses of protein, fiber, iron, calcium, necessary fats and other critical nutrients that’ll keep you going a long time. You can serve these burgers with the works – whole wheat buns, gourmet pickles, ketchup, vegan mayo, dark leaf lettuce, tomatoes from the garden and more.
Makes 6-8 burgers
3 tablespoons olive oil
1 small red onion or 1/2 large, chopped
2 large cloves garlic, chopped
1 cup mushrooms, chopped
1 carrot, chopped
1 cup raw, unsalted sunflower seeds
1 stalk celery, chopped
3/4 – 1 teaspoon salt
1/8 teaspoon pepper
1/4 cup cilantro or parsley, chopped
Olive or other oil for frying
Sauté onion, garlic, mushroom, and carrot in the olive oil in a large sauté pan on medium heat. Cook until softened, stirring often, and add the celery and sunflower seeds. Process the cilantro or parsley in a food processor. Add the vegetable and sunflower seed mixture, in batches if necessary, and process until ground and sticky. Add the salt and pepper. Refrigerate the mixture until it cools, a half hour or more. Form 3-inch patties and cook in a little bit of olive or grape seed oil in a large sauté pan or griddle. Cook the burgers about 5 minutes on each side, or until browned.
Note: These are very grainy, so make sure you grind up all the ingredients very well until sticky, and use enough oil.