Pumpkin Seed Veggie Burgers is adelicious, juicy,classic burgerrecipe that brings a boatload of deliciousflavorand nutrients to your plate.But wait, there’s more! (Wink-wink.)
Additionally, it’s a burger, so, in essence,it’s a sandwich, and we all know how fabulously satisfying an excellent tasting sandwich can be!
But before we hop too far down the bunny trail of describing why we think you will adore the way these plant-based and gluten-free Pumpkin Seed Veggie Burgers taste, let’s unpack the subject of the nutrients in these babies!
Need iron?One of these veggie burgers provides20%of the iron recommended for the average person in a day.
How aboutfiber?In one pattie, there are6.9 grams of fiber.
Now for this one, hold on to your hat! If you arelooking fora source ofprotein,one burger will give you11.3 grams – that’s 27% of the recommended daily allowance.
HOW IS IT THAT THIS RECIPE for Pumpkin Seed Veggie Burgers IS SO NUTRITIOUS?
If we go through all of the nutritional attributes of these burgers, you might run out of time to try this recipe so, let’s stick to the top dogs. We can begin withthe seeds.
Maybe you already know thatpumpkin seedsare said to be extremely healthy.
Additionally, you probably know that heart disease kills.
And you’re probably aware that heart attacks experienced by those who have never been treated for heart disease account for the majority of cardiac-related deaths.
But what you may not know is that it has to do with the benefits of hard water supplies and the magnesium it provides!
And guess what else provides a boatload of magnesium?
That’s right, you guessed it, pumpkin seeds!
According to Dr. Greger, as he describes in this video, magnesium can deter the risk of sudden cardiac death! Additionally, those who died showed a lack of magnesium and came from areas with softer water.
Black Beans Versus Pinto Beans
Perhaps you noticed that there are two types of beans in this recipe. We use both to vary texture and flavor. In no way are we attempting to fuel debate as to which of the two are healthier.
They’re both fabulous in their own right. Black beans provide no less than 15.2 grams of protein per serving. And eating pinto beans can knock your cholesterol levels down by 20 points. But according to this clip, one does outshine the other.
For the record, both types taste fabulous in this burger. Furthermore, you can never go wrong with eating any variety of bean! So, if you want to go with one variety over the other, feel free to get creative!
When it comes to beans, it’s genuinely all good!
Don’t Forget the Oil-Free Mayo!
We strongly suggest whipping up a batch of our Oil-Free Cashew Mayonnaise or our Vegan Sunflower Seed Mayo to go with your delicious Pumpkin Seed Veggie Burgers. Both of these recipes are oil-free, plant-based, gluten-free – and they taste delicious!
Please Pass the Oats
While we are always trying new recipes and working to come up with combinations of ingredients to excite you, there’s something to be said for reliable standbys. We trust the nutrition provided in organic oats, as you can likely tell by our recipes.
We have a wonderful oatmeal-basedBanana Breadrecipe that can make a grown man weep of wanting for another slice.
Also, our straightforward, all about the oats,are not to be missed!
And then there are ourChewy Chocolate Chip Cookies– they’re the perfect little “take it with you” bite of sweetness!
Additionally, for a quick make-ahead breakfast, we like to serve upPumpkin Chia Overnight Oats!
The list could go on and on, and yes, most of the time, we usegluten-freeoatmeal in our plant-based andoil-freedessert or breakfast recipes.
But let’s get back to these satisfying beefless burgers. With this burger recipe, we’ve gone into a brand new, uncharted,savory,territory! Now we can genuinely say that we include oats in nearly everything – including our tasty Pumpkin Seed Veggie Burgers!
Oh, but hold on a sec. We nearly forgot one of our favorite savory recipes ever, our gluten-free Southern Style Stuffing Muffins.Yes, yes, yes – you will find oats in our stuffin’ muffins!
And, oh my goodness, do not wait for the holidays to try this recipe!!! Southern Style Stuffing Muffins are the BOMB!
Regarding the fries shown in our photos – we made oil-free fries to enjoy with our burgers using this air fryer, and it couldn’t be easier – we LOVE our air fryer!
THANK YOU for SHARING our Recipes With Your Plant-Appreciating Friends & Family!
We always like to take a moment at the end of a recipe post to thank you because YOU are the reason we do what we love to do!
And we like to be sure to say thank you for sharing our recipes on every social media venue.
When we create a recipe, we know that it has the potential to change the way people may think about food. We count on you to make these dishes and share these healthy recipes with everyone you think would benefit from eating more fruits and veggies.
Last but not least, for even more recipes from like-minded cooks, we invite you to join ourFacebook Groupcalled:VEEG Plant-Based, Vegan, Gluten-Free Recipes & Lifestyle.And by all means, follow ourVEEG Facebook Page, too. On our Facebook Page, we often share helpful bits of encouraging plant-based news.
Happy eating!
If Pumpkin Seed Veggie Burgers are Rocking Your Recipe Reading World, YOU WILL LOVE These TASTY 8 Dishes!
Ever meet someone and want totell them everythingyou can to get them to understand the whole picture of who you are?
That’s what this portion of our blog is all about – we really want you toeat welland enjoy every singleplant-basedbite that you take.So, be sure to click on the titles below.We want you to know where to finda huge selection of recipesthat satisfy yourcravingsin thehealthiest wayspossible!
Additionally, maybe you want to click on the titles that mentioningredients you know you have in the pantry.
But most importantly, click on these recipes and browse to see what you want to try next! And as you may suspect, yes, many of these plant-based delights include oats:
- 30-Minute Cream of Broccoli Soup
- Mama’s Vegan Southern-Style Potato Salad
- Tahini Mango Granola Bars
- Chocolate Crunch Cookie
- Pumpkin Power Breakfast Worthy Cookies
- Vegan Baked Chocolate Chip Skillet Scones
VEEG
- 20
Prep:
- 40
Cook Time:
Yield: 12 Servings
Print Recipe
If you’re craving a juicy, oil-free, plant-based vegan burger that you can sink your teeth into, this is your lucky day! The aquafaba from the beans, combined with the flax, easily holds everything together, which means there is no need for an egg, and they hold up well when you are in the mood to grill rather than bake!This recipe makes 12 generous burgers.
Ingredients
- 1 cup of organic oat flour - If you like, grind whole oats to make your own oat flour!
- 1 cup of organic old-fashioned rolled oats (not quick-cooking oatmeal) - The oats we use are gluten-free.
- 1 cup of pumpkin seeds (pepitas) soaked, drained & chopped
- 2 tbsp of freshly ground flax seeds or ground flaxseed meal
- 3 to 4 cloves of fresh garlic, minced, or add in an additional tsp or so of garlic powder
- 1/4 cup or so of sweet bell pepper, chopped
- 1/2 of a medium-sized onion, finely chopped, equal to about 1/4 to 1/2 cup
- 1-15 oz can of black beans or another tasty bean, including the liquid or "aquafaba" - We enjoy cooking with this trusted organic brand!
- 1-15 oz can of pinto beans, drained and smashed - To save time, we often sub in this brand of 100% plant-based and oil-free organic refried beans in place of the pintos.
- 2 tbsp of ketchup
- 1 tbsp of chili powder - This is our go-to brand for organic spices that we usually buy in bulk for the best deal.
- 1 tsp of garlic powder
- 1/2 tbsp of cumin - We like to use whole cumin seeds and grind our own using a small coffee grinder or spice grinder like this one.
- 1/4 tsp of pink Himalayan sea salt, or another salt (more or less) to taste
- a dash or two of black pepper, to taste
- bread or buns of your choosing along with any additional burger toppings you enjoy! - We suggest whipping up a quick batch of our Raw Oil-Free Cashew Mayonnaise or our delicious Vegan Sunflower Seed Mayo to enjoy with your mouthwateringly delightful burger!
Instructions
- Begin by soaking the pumpkin seeds as long as you can before draining them and chopping to use in this recipe. You can use either a knife and cutting board to cut the soaked seeds down a bit or a food processor. If you are grinding your oat flour, you may want to do that before getting the food processor all wet with the soaked seeds and veggies. The order is not a dealbreaker. This recipe is entirely forgiving - that's one reason we are confident that you will love it!
- Preheat the oven to 400ºF and line a baking sheet or two with parchment paper or reusable silicone baking sheet liners.
- If you are grinding your oats tomake your oat flourfor this recipe, use a food processor to go ahead and do that first. Place theoat flour and the whole old-fashioned oatsin a large mixing bowl.
- Next, we like to add theground flaxto the mixing bowl so that we don't forget it.We grind our flaxseeds instead of buying preground. We do this to get as many nutrients from the flax as possible. We usethis inexpensive grinderfor spices and small seeds.
- Now, either using that trusty knife and cutting board or a food processor, finely chop the garlic, onion, and sweet pepper. Add the chopped veggies to the bowl.
- Next, using either a handheld potato masher or food processor, lightly chop or smash theundrained black beansand drainedpinto beans.Add the smashed or chopped beans to the mixing bowl.It makes no difference which type of bean you decide to drain and which you do not. Using one and not the other is only about the amount of liquid needed in the recipe.
- Now,add the remaining ingredients to the mixing bowl, which includes the ketchup, chili powder, garlic powder, cumin, salt, and a few grinds ofblack pepper. Mix all of the ingredients and give it a taste and adjust the seasonings to your liking.
- Portion out the seasoned mixture into at least 12 portions and shape into round patties. We give our patties another grind of black pepper once they're on the baking sheet. Bake for about 20 minutes and then flip and bake for an additional 20 minutes. If you prefer, you could also throw these burgers on the grill! When grilling these awesome burgers, it can be helpful to make them ahead and chill so that they can be handled even more easily during grilling.Now build your burger and enjoy every healthy bite! By the way, we made oil-free fries to enjoy with our burgers using this air fryer, and it couldn't be easier - we LOVE our air fryer!And for one more meal made from this bit of burger recipe goodness, we like to crumble the leftover burgers combined with rice or quinoa to use as a delicious filling for stuffed peppers!
Notes
- Did you know that you can make oat flour by grinding oatmeal in a food processor? Also, be sure to use certified gluten-free oats and oat flour if needed.
- If your mixture seems too wet to handle, maybe your beans were extra juicy. Just add in a few more oats or oat flour to soak up the extra liquid. Ideally, this mix for these burgers is rather easy to shape and requires minimal special handling.
- Please note that the nutritional info is for the burger patties and not for the entire burger or sandwich. We cannot be sure as to what bun you'll use or which toppings you'll include, and we want the info we share to be as accurate as possible.
- As we mention in the post above, we strongly suggest whipping up a batch of our Oil-Free Cashew Mayonnaise or our Vegan Sunflower Seed Mayo to go with your delicious Pumpkin Seed Veggie Burgers - you won't regret it!
- We enjoy the flavor and nutritional benefits of grinding fresh spices and seeds whenever possible by using a small coffee grinder or spice grinder like this one.
Nutrition
% DV
Calories Per Serving: 207
- Total Fat 7.3 g 11 %
- Saturated Fat 1.4 g 7 %
- Cholesterol 0 mg 0 %
- Sodium 75.1 mg 3 %
- Carbohydrates 25 g 8 %
- Fiber 6.9 g 27 %
- Sugar 1.5 g ---
- Protein 11.3 g 23 %
- Vitamin A 5 %
- Vitamin C 9 %
- Iron 20 %
- Calcium 7 %
BY VEEG.CO
Prep Time:
Cook Time:
Yields: 12 Servings
Ingredients
- 1 cup of organic oat flour - If you like, grind whole oats to make your own oat flour!
- 1 cup of organic old-fashioned rolled oats (not quick-cooking oatmeal) - The oats we use are gluten-free.
- 1 cup of pumpkin seeds (pepitas) soaked, drained & chopped
- 2 tbsp of freshly ground flax seeds or ground flaxseed meal
- 3 to 4 cloves of fresh garlic, minced, or add in an additional tsp or so of garlic powder
- 1/4 cup or so of sweet bell pepper, chopped
- 1/2 of a medium-sized onion, finely chopped, equal to about 1/4 to 1/2 cup
- 1-15 oz can of black beans or another tasty bean, including the liquid or "aquafaba" - We enjoy cooking with this trusted organic brand!
- 1-15 oz can of pinto beans, drained and smashed - To save time, we often sub in this brand of 100% plant-based and oil-free organic refried beans in place of the pintos.
- 2 tbsp of ketchup
- 1 tbsp of chili powder - This is our go-to brand for organic spices that we usually buy in bulk for the best deal.
- 1 tsp of garlic powder
- 1/2 tbsp of cumin - We like to use whole cumin seeds and grind our own using a small coffee grinder or spice grinder like this one.
- 1/4 tsp of pink Himalayan sea salt, or another salt (more or less) to taste
- a dash or two of black pepper, to taste
- bread or buns of your choosing along with any additional burger toppings you enjoy! - We suggest whipping up a quick batch of our Raw Oil-Free Cashew Mayonnaise or our delicious Vegan Sunflower Seed Mayo to enjoy with your mouthwateringly delightful burger!
Instructions
- Begin by soaking the pumpkin seeds as long as you can before draining them and chopping to use in this recipe. You can use either a knife and cutting board to cut the soaked seeds down a bit or a food processor. If you are grinding your oat flour, you may want to do that before getting the food processor all wet with the soaked seeds and veggies. The order is not a dealbreaker. This recipe is entirely forgiving - that's one reason we are confident that you will love it!
- Preheat the oven to 400ºF and line a baking sheet or two with parchment paper or reusable silicone baking sheet liners.
- If you are grinding your oats tomake your oat flourfor this recipe, use a food processor to go ahead and do that first. Place theoat flour and the whole old-fashioned oatsin a large mixing bowl.
- Next, we like to add theground flaxto the mixing bowl so that we don't forget it.We grind our flaxseeds instead of buying preground. We do this to get as many nutrients from the flax as possible. We usethis inexpensive grinderfor spices and small seeds.
- Now, either using that trusty knife and cutting board or a food processor, finely chop the garlic, onion, and sweet pepper. Add the chopped veggies to the bowl.
- Next, using either a handheld potato masher or food processor, lightly chop or smash theundrained black beansand drainedpinto beans.Add the smashed or chopped beans to the mixing bowl.It makes no difference which type of bean you decide to drain and which you do not. Using one and not the other is only about the amount of liquid needed in the recipe.
- Now,add the remaining ingredients to the mixing bowl, which includes the ketchup, chili powder, garlic powder, cumin, salt, and a few grinds ofblack pepper. Mix all of the ingredients and give it a taste and adjust the seasonings to your liking.
- Portion out the seasoned mixture into at least 12 portions and shape into round patties. We give our patties another grind of black pepper once they're on the baking sheet. Bake for about 20 minutes and then flip and bake for an additional 20 minutes. If you prefer, you could also throw these burgers on the grill! When grilling these awesome burgers, it can be helpful to make them ahead and chill so that they can be handled even more easily during grilling.Now build your burger and enjoy every healthy bite! By the way, we made oil-free fries to enjoy with our burgers using this air fryer, and it couldn't be easier - we LOVE our air fryer!And for one more meal made from this bit of burger recipe goodness, we like to crumble the leftover burgers combined with rice or quinoa to use as a delicious filling for stuffed peppers!
Notes
- Did you know that you can make oat flour by grinding oatmeal in a food processor? Also, be sure to use certified gluten-free oats and oat flour if needed.
- If your mixture seems too wet to handle, maybe your beans were extra juicy. Just add in a few more oats or oat flour to soak up the extra liquid. Ideally, this mix for these burgers is rather easy to shape and requires minimal special handling.
- Please note that the nutritional info is for the burger patties and not for the entire burger or sandwich. We cannot be sure as to what bun you'll use or which toppings you'll include, and we want the info we share to be as accurate as possible.
- As we mention in the post above, we strongly suggest whipping up a batch of our Oil-Free Cashew Mayonnaise or our Vegan Sunflower Seed Mayo to go with your delicious Pumpkin Seed Veggie Burgers - you won't regret it!
- We enjoy the flavor and nutritional benefits of grinding fresh spices and seeds whenever possible by using a small coffee grinder or spice grinder like this one.
Leave a Comment
Comments
These burgers are awesome!! I’m eating one right now!!!!!😊
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That’s so great to hear, Mary Pat – thank you for letting us know that our burger recipe turned out so well for you. It’s also very cool that you tried this recipe on the very first day that we posted it!
This is a terrific recipe! My husband was impressed too. Absolutely delicious!
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Hey, Annamarie – thanks for taking a moment to share your success with our Pumpkin Seed Burgers. It’s so nice to hear that you and your husband were both impressed; that’s two for two, woo-hoo!
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