Vegan Autumn Burger Recipe

Vegan burgers are considered healthy when they are made from whole, minimally processed ingredients. Here are examples of when vegan burgers are healthy:

1. Whole ingredients: When the burgers are made from natural ingredients like beans, lentils, quinoa, sweet potatoes, vegetables, and whole grains. These foods are rich in nutrients, fiber, vitamins, and minerals.

2. Low in saturated fats and salt: Healthy vegan burgers contain little added oils, especially saturated fats, and have a moderate salt content, which contributes to better cardiovascular health.

3. Minimally processed: When burgers are homemade or made from minimally processed ingredients, without unnecessary preservatives, artificial flavors, colorings, or other additives.

4. Balanced meal: If the burger is balanced with toppings such as fresh vegetables, leafy greens (spinach, arugula), whole grain buns, and healthy sauces (e.g., avocado spread, tahini, or hummus), it enhances the nutritional value of the meal.

Such a burger is wholesome, nutrient-dense, and provides important elements for health, such as fiber, protein, vitamins, and healthy fats.

Ingredients:

For the patties:

• 1 cup butternut squash (roasted and mashed)
• 1 can (15 oz) chickpeas (drained and mashed)
• ½ cup rolled oats (blended into flour)
• ¼ cup ground flaxseed
• 1 small onion (finely chopped)
• 2 cloves garlic (minced)
• 1 tsp smoked paprika
• ½ tsp ground cumin
• ½ tsp cinnamon
• ¼ tsp ground nutmeg
• Salt and pepper to taste
• 2 tbsp olive oil (for cooking)

For the toppings:

• 1 cup arugula or spinach
• 1 small apple (thinly sliced)
• 1 small red onion (thinly sliced)
• Vegan cheese (optional)
• 1 tbsp Dijon mustard
• 1 tbsp maple syrup (for caramelizing onions)
• 1 tbsp apple cider vinegar

For the buns:

• 4 whole grain or sourdough burger buns (toasted)
• Vegan mayo or your favorite vegan burger sauce

Instructions:

1. Prepare the butternut squash:

• Preheat the oven to 400°F (200°C). Peel and cube the butternut squash, then toss with a little olive oil, salt, and pepper. Roast for 25-30 minutes until tender and slightly caramelized.
• Once roasted, mash the butternut squash and set aside.

2. Make the patties:

• In a large bowl, combine the mashed butternut squash and mashed chickpeas.
• Add in the oat flour, ground flaxseed, onion, garlic, smoked paprika, cumin, cinnamon, nutmeg, salt, and pepper. Mix everything until well combined.
• Form the mixture into 4 even patties and place them on a plate.
• Let the patties chill in the fridge for 15-20 minutes to firm up.

3. Cook the patties:

• Heat a skillet or non-stick pan over medium heat. Add olive oil.
• Cook the patties for about 4-5 minutes on each side until golden and crispy on the outside. Be gentle when flipping, as vegan patties can be more delicate.

4. Caramelize the onions:

• In a separate skillet, heat a small amount of olive oil over medium heat. Add the sliced red onion and cook for 5-7 minutes until softened.
• Add apple cider vinegar and maple syrup to the onions and cook for another 3-4 minutes until the onions are caramelized and sticky. Set aside.

5. Assemble the burgers:

• Spread vegan mayo or burger sauce on the toasted buns.
• Place a cooked patty on the bottom bun.
• Top with arugula or spinach, thinly sliced apple, caramelized onions, and vegan cheese (if using).
• Add the top bun and serve warm.