Veggie Burgers Rock!

Almost two centuries ago, ancient Egyptians and Christian Copts disputed over which group created falafel, the first veggie-patty-type burger, made from chickpeas, which is still well-known and popular throughout the Middle East and USA today. The appeal of falafel, or any burger patty, is its versatility. It's delicious slipped into a pita, heaped with trimmings, packed between slices of bread, or on a bun. It can also be served on top of a salad or miniaturized into appetizer bites.

THE FIRST BURGERS ON THE SCENE

Another early burger-style patty is the kofta, which originated as a meatball and was known throughout the Middle East, the Balkans, North Africa, and India but later morphed into veggie versions in the Hindu world.

One of the most "colorful" men to create meatless, soy-based analogs that might be called veggie burgers today, was John Harvey Kellogg, M.D. He and his brother Will were the creators of the original Kellogg's brand of breakfast cereals. The famed Battle Creek Sanitarium was their wellness center operating in Battle Creek, Michigan in the late 1800s, where John created burger-style foods featuring soy and whole grains.

Three culinary innovators enamored with the idea of creating a veggie burger came on the scene about the same time during the late 1900s. The BOCA burger was an innovation developed around 1979 when a chef in Boca Raton, FL was determined to create a plant-based burger. Paul Wenner, owner of the Garden House Restaurant in Oregon, introduced the Gardenburger in about 1980. In 1982, Gregory Sams, a UK chef, debuted his VegeBurger in London after many years of trial and error working with combinations of gluten, sesame, soy, and oats. His VegeBurger became an almost instant success.

Recognizing the recent explosion of vegetarian interest, fast food chains couldn't resist the temptation to capture the veg audience. By 2005, McDonalds, Burger King, Hungry Jack's, Subway, Hard Rock Café, Denny's, and Red Robin tested their versions of a meatless burger.

Today, you can find an array of prepared frozen veggie burgers in almost every grocery store, but some of the tastiest burgers can be those created at home.

GET READY FOR BURGER SEASON

The nice thing about homemade burgers is their versatility. Served hot or cold, speared with a fork, tucked into a sandwich, or eaten out of hand, they make a delicious, hearty, and satisfying meal.

Burgers are the ideal centerpiece for a no-fuss summer meal and lend themselves to amazing variations. Any of the following burger recipes can be transformed into mini appetizer bites, as I've done with the lively spiced Nutty Buffalo Burger. Following are a few ideas centered on burgers that might spark the next fun gathering of friends and family:

• Tuck burgers into a sandwich and take them to a picnic
• Serve a batch of burgers on a platter accompanied by a variety of sauces for dipping
• Form a burger mixture into tiny patties and bake them to enjoy as appetizers
• Have a creative condiment contest
• Invite friends to a burger potluck by supplying each friend with a different recipe

For the mushroom aficionados, consider the Mediterranean Portobello Burgers that ooze with the deep richness of earthy portobellos simply seasoned with nutritional yeast flakes, salt, and pepper. Enhance them with a delicate spoonful of chunky Mediterranean Relish and fall in love with a burger so tasty you can forget the bun.

Looking beyond the familiar ketchup, mustard, and mayo dressings, consider a few innovative sauces to give your burger some zing. Vegan Ranch Dressing is thick, creamy, and reminiscent of the real thing, while Smoky Chipotle Mayo promises to satisfy the fearless spice lovers.

Creamy Avocado Sauce, featuring the buttery smooth texture of fresh avocado, brings extravagant richness to the chipotle-laced Spiced Greenburgers as well as the exotic Moroccan Chickpea Burgers. While the sauces are interchangeable and fun to experiment with, they also make great toppings for dishes other than burgers.

A tasty burger choice for nut lovers is the mouth-watering Open Sesame Nut Burgers. Three varieties of nuts combine with wild rice to form the base of these tantalizing burgers, which fill the entire kitchen with the aroma of fragrant toasted sesame seeds. To finish, splash them with a generous spoonful of Tangy Tahini Sauce.

Whoppin' Big Lentil Burgers feature the delightful texture of tender lentils liberally seasoned with exotic silk-road spices that lend themselves to a variety of sauces like Tangy Tahini Sauce or Vegan Ranch Dressing.

Versatility also extends to the kind of bread to hold the burger and its trimmings together. Will it be the familiar whole-wheat burger buns, white or whole-wheat pita, or extra-sour sourdough bread?

COMFORT CONDIMENTS & ADD-INS

Adventurous foodies might adore unique sauces and dressings that deliver pizzazz to the burger, while others cling to the venerated, long-standing trio of mustard, ketchup, and mayonnaise that mustn't be left behind.

Yet, mustard, with its pungent and diverse flavors, comes in varieties to please every guest. Some like it sweet or tangy, while others turn to spicy, smooth, or grainy.

No need to cling to the same old lettuce, tomatoes, onions, and pickles for trimmings; get creative and take delight in presenting different varieties of lettuce, spinach, heirloom tomatoes, and purple onions.

Elevate that delicious burger to spectacular heights with freshly roasted vegetables. They're a simple prep and make fabulous add-ins that bring color, flavor, and texture to a burger. And the choice of veggies to roast is infinite — eggplant, summer squashes, bell peppers, turnips, or mushrooms. Simply slice them about 3/8-inch thick, brush them with a light coating of oil, and roast them in a preheated oven at 400 degrees for about 20 to 25 minutes. Anyone following an oil-free diet can simply roast the veggies on a dry baking sheet and enjoy their freshly roasted goodness.

Finally, there's the amazing realm of vegan cheese choices available in natural foods markets and some chain grocers. Look for Daiya, Field Roast, and Follow Your Heart for slices that will melt like the real thing.

I've chosen to bake the burgers rather than grill them. Most of the burgers are oil-free. That was intentional to decrease the calories and fat. Grilling involves considerable quantities of oil, but roasting burgers on a parchment-lined baking sheet eliminates the need for oil.

The burger recipes and sauces were a joy to develop and are a delight to share. Consider preparing two or three of the recipes and freezing the burgers. Then, when the urge to entertain arrives, simply defrost the patties and warm them gently on a parchment-lined baking sheet for no more than 5 or 10 minutes. The most challenging dilemma is which burgers to choose!

Mediterranean Portobello Burgers

(Makes 10-12 three-inch patties)

I especially like to top these patties with a spoonful of Mediterranean Relish (page 13), turning them into an elegant and compellingly delicious main dish.

• 2 Tablespoons water
• 1 Tablespoon flaxseed meal (ground flaxseed)
• 2-3 giant portobello mushrooms (about ¾ pound)
• 1 cup cooked brown rice or barley
• 1 cup diced onions
• ½ cup almond meal or hazelnut meal
• ½ cup old-fashioned rolled oats
• 2 Tablespoons nutritional yeast flakes
• 1 ¼ teaspoons salt
• ¼ teaspoon ground black pepper

Preheat oven to 375 degrees and line a large, rimmed baking sheet with parchment.

In a small bowl, combine the water and flaxseed meal. Mix well and set aside to thicken.

Coarsely chop the mushrooms, put them into the food processor in batches, and pulse until minced but not puréed. Transfer the mushrooms to a large bowl.

Add the brown rice, onions, almond meal, rolled oats, nutritional yeast, salt, and pepper to the bowl and mix well with clean hands to distribute the ingredients evenly. Add the thickened flaxseed meal, mixing well to incorporate it completely.

Form the mixture into 2-inch balls and place them on the prepared baking sheet. Press lightly on the tops to flatten them slightly to form patties about 3 inches in diameter. Bake for 30 minutes. Turn the patties with a metal spatula and bake 12-15 minutes longer, or until the tops are firm.

Serving Suggestion: Arrange the mushroom patties on a platter and garnish each with a dollop of the Mediterranean Relish. Artfully place a basil leaf on each patty and bring the remaining relish to the table.

Notes: The recipe works equally well with cremini or button mushrooms. For convenience, bake the patties a day ahead and chill them. To warm, preheat the oven to 350 degrees and heat them for 10-15 minutes.

Total calories per patty: 97	Fat: 4 grams
Carbohydrates: 13 grams	Protein: 4 grams
Sodium: 296 milligrams	Fiber: 3 grams

Vegan Burger Condiments Smoky Chipotle Mayonnaise

(Makes about 1⅓ cups)

Enjoy this as a thick burger dressing, or thin it for dipping burger appetizer tidbits like the Nutty Buffalo Bites. To thin the sauce, increase the quantities of both the lemon and lime juice to 3 Tablespoons each. The sauce retains great flavor, but if you prefer a stronger smoky flavor, also increase the chipotle powder and hickory smoke flavor to ¾ teaspoon each.

• 1 cup vegan mayonnaise
• 2 teaspoons fresh lemon juice
• 2 teaspoons fresh lime juice
• ½ teaspoon chipotle powder
• ½ teaspoon liquid hickory smoke flavor

Combine all the ingredients in a bowl and use a small whisk to make it smooth and creamy. Serve on the side.

Total calories per 1 Tablespoon serving: 37	Fat: 4 grams
Carbohydrates: 1 gram	Protein: 1 gram
Sodium: 89 milligrams	Fiber: <1 gram

Creamy Avocado Sauce

(Makes 1 ¾ cups)

Here's a tasty avocado sauce to dress your burger.

• 1 cup unsweetened soymilk
• 1 avocado, peeled
• 3-4 Tablespoons fresh lemon juice
• 1 Tablespoon nutritional yeast flakes (found in natural foods stores)
• 1 teaspoon salt
• ½ teaspoon maple syrup
• ¼ teaspoon pepper
• Dash paprika

Combine all the ingredients except paprika in a blender and process until smooth and creamy. Pour the sauce into a medium bowl and add a sprinkle of paprika. Serve on the side.

Total calories per 1 Tablespoon serving: 16	Fat: 1 gram
Carbohydrates: 1 gram	Protein: 1 gram
Sodium: 86 milligrams	Fiber: 1 gram

Mediterranean Relish

(Makes 3 cups)

This is one of my favorite relish condiment combos.

• One 14-ounce can water-packed artichoke hearts, drained and diced
• 1 ¼ cups diced fresh tomatoes
• 10 pitted Kalamata olives, diced
• 6 pitted Spanish olives, diced
• 1 green onion, minced
• 2 Tablespoons nutritional yeast flakes
• 2 cloves garlic, minced
• Pinch cayenne
• Freshly ground pepper to taste
• Few sprigs fresh basil (for garnish)

Combine all ingredients (except basil) in a medium bowl; mix well. Adjust seasonings if needed. Garnish with basil.

Total calories per 2 Tablespoon serving: 15	Fat: 1 gram
Carbohydrates: 2 grams	Protein: 1 gram
Sodium: 60 milligrams	Fiber: 1 gram

Vegan Ranch Dressing

(Makes 1 ¾ cups)

No need to reminisce about ranch from pre-vegan days!

• One 12-ounce box soft silken tofu
• 3 Tablespoons fresh lemon juice
• 2 Tablespoons nutritional yeast flakes
• 1 Tablespoon fresh lime juice
• 1 teaspoon salt
• ¾ teaspoon garlic powder
• ¾ teaspoon onion powder
• ¼ teaspoon pepper

Combine all the ingredients in a blender and process until smooth and creamy. Stop the machine once or twice to scrape down the sides and process again to fully incorporate. Transfer the dressing to a serving bowl or narrow-neck bottle for serving. Serve immediately or chill it to use later. Refrigerated, the dressing will keep for 7 days.

Total calories per 1 Tablespoon serving: 10	Fat: <1 gram
Carbohydrates: 1 gram	Protein: 1 gram
Sodium: 85 milligrams	Fiber: <1 gram

Tangy Tahini Sauce

(Makes 1 cup)

The definitive lemony tang, along with a generous measure of cayenne, makes a versatile burger accompaniment.

• ½ cup tahini
• ½ cup water
• 3-4 Tablespoons fresh lemon juice
• 2 cloves garlic, minced
• ¾ to 1 teaspoon salt
• ⅛ to ¼ teaspoon cayenne

Combine all ingredients in a medium bowl. Whisk vigorously for 1 minute to thicken it into a creamy sauce.

Total calories per 1 Tablespoon serving: 44	Fat: 4 grams
Carbohydrates: 2 grams	Protein: 1 gram
Sodium: 1111 milligrams	Fiber: 1 gram

Open Sesame Nut Burgers

(Makes 9-11 three-inch patties)

The trio of cashews, pistachios, and walnuts in this recipe offers triple delights. But, that's not all — these sassy little burgers are then covered, top and bottom, in sesame seeds, making them stout enough to enjoy even without a bun. Sandwich lovers can tuck them into a pita with trimmings. Cook the wild rice a day ahead, and the patties will practically make themselves.

• 3 cups plus 2 Tablespoons water, divided
• 1 cup wild rice
• 1 teaspoon salt
• 1 Tablespoon flaxseed meal (ground flaxseed)
• 1 cup coarsely chopped walnuts
• ⅔ cup cashews
• ⅓ cup pistachios
• 1 Tablespoon plus 1 teaspoon reduced-sodium soy sauce
• ¾ teaspoon chili powder
• ½ teaspoon dried oregano
• ¼ teaspoon ground nutmeg
• ¼ teaspoon dried thyme
• ½ cup hulled sesame seeds
• ½ bunch parsley, cilantro, or basil (for garnish)
• 3 cherry tomatoes or mini bell peppers (for garnish)

Lightly oil a large rimmed baking sheet and set aside. Combine 3 cups of the water with the wild rice and salt in a 2-quart saucepan. Cover and bring to a boil over high heat. Reduce the heat to medium-low and simmer for 50-60 minutes, or until the rice is tender. Drain the excess liquid. Measure 2 cups of the cooked rice for the recipe and set aside. Store the remaining cooked rice in the refrigerator for another purpose.

Combine the remaining 2 Tablespoons water with the flaxseed meal in a small bowl and set aside to thicken.

Grind the walnuts, cashews, and pistachios to a coarse meal in a food processor, and leave them in the processor. Add the soy sauce, chili powder, oregano, nutmeg, and thyme to the processor, along with the cooked wild rice. Process briefly until all the ingredients are well combined. Add the thickened flaxseed meal and process until well incorporated. If the mixture seems too dry to hold together when pinched, add 1-3 Tablespoons of water, as needed, and process briefly.

Form the mixture into patties about 3 inches in diameter. Sprinkle the sesame seeds onto a dinner plate and press both sides of each patty into the seeds. Arrange them on the prepared baking sheet.

Broil them 3 inches from the heat source for 2-4 minutes, just until golden brown. Watch closely — they brown quickly. Turn the burgers over with a metal spatula and broil 1-2 minutes longer. Arrange the burgers attractively on a platter and garnish.

Total calories per patty: 285	Fat: 20 grams
Carbohydrates: 21 gram	Protein: 9 grams
Sodium: 353 milligrams	Fiber: 4 grams

Spiced Greenburgers

(Makes 12 three-inch patties)

Greenburgers make an irresistible sandwich filling, especially when slathered with the satiny smooth Smoky Chipotle Mayonnaise (page 12). They're also tasty as a stand-alone entrée topped with the Creamy Avocado Sauce. Because these burgers are delicious eaten cold, they make perfect picnic food, served with cold salads on the side.

• One 12-ounce package frozen, shelled edamame
• 1 ¼ teaspoons salt, divided
• 1 medium onion, coarsely chopped
• Zest of 1 lemon
• 3 Tablespoons fresh lemon juice
• ½ teaspoon chipotle powder
• 1 clove garlic, minced
• 2 cups lightly-packed fresh spinach leaves
• 1 ½ cups cooked short-grain brown rice
• ⅔ cup old-fashioned rolled oats
• ½ cup coarsely ground walnuts

Preheat the oven to 375 degrees and line 2 large rimmed baking sheets with parchment.

Put 6 cups of water in a 3-quart saucepan and add 1/4 teaspoon of the salt. Cover the pan, and bring it to a boil over high heat. Add the edamame and boil for 6 minutes. Drain the edamame well and transfer it to the food processor.

Add the onion, lemon zest, lemon juice, chipotle powder, garlic, and the remaining 1 teaspoon of salt to the processor. Pulse and process the mixture until smooth. Stop the machine frequently to scrape down the sides of the work bowl.

Transfer the edamame mixture to a large mixing bowl and put the spinach leaves into the unwashed food processor. Pulse until the spinach is finely chopped and add to the edamame mixture.

Add the brown rice, rolled oats, and coarsely ground walnuts to the bowl and mix well with your hands to distribute the ingredients evenly. Form the mixture into 12 burgers about 3 inches in diameter. Press them down slightly to ½-inch thickness so they will bake evenly throughout.

Bake the patties for 15 minutes, turn them over, and bake 10-12 minutes longer. Cool slightly and use immediately or chill and serve later.

Total calories per patty: 115	Fat: 5 grams
Carbohydrates: 14 grams	Protein: 6 grams
Sodium: 251 milligrams	Fiber: 3 grams

Nutty Buffalo Burger

(Makes 10-12 two-inch patties)

Calling all spice lovers! This fiery burger is made for those with intrepid taste buds. Not sizzling enough? It's an easy fix – just add another ½-1 teaspoon of hot sauce or ¼ teaspoon of cayenne and you'll be smokin' hot quickly!

• 3 Tablespoons flaxseed meal (ground flaxseed)
• 3 Tablespoons mild vinegar (distilled, rice, or cider)
• 4 Tablespoons water, divided
• 1 cup cooked barley or brown rice
• One 15-ounce can garbanzo beans, rinsed and drained
• ¾ cup whole almonds
• 1 Tablespoon plus 1 ½ teaspoons hot sauce
• 1 Tablespoon extra-virgin olive oil
• 1 ½ teaspoons garlic powder
• 1 ½ teaspoons onion powder
• 1 teaspoon salt
• 1 teaspoon chili powder
• ¼-½ teaspoon cayenne

Preheat the oven to 375 degrees and line a large rimmed baking sheet with parchment.

Combine the flaxseed meal, vinegar, and 2 Tablespoons of the water in a small bowl. Mix well and set aside to thicken.

Put 3/4 cup of the barley in a food processor and the remaining barley in a large bowl. Put 2/3 of the garbanzo beans in the processor and the remaining beans in the bowl with the barley. Add the remaining 2 Tablespoons of water to the processor and pulse to create a coarse mash. Transfer the mash to the bowl with barley and beans.

Without washing the processor, pour in the almonds and process briefly, about 10-20 seconds, to create a medium-coarse texture. Add the nuts to the bowl. Add the hot sauce, olive oil, garlic powder, onion powder, salt, chili powder, and 1/4 teaspoon of the cayenne to the bowl.

Add the reserved flaxseed mixture and use your hands to mix the ingredients together until well combined. Taste the mixture for spice level. If desired, add the remaining 1/4 teaspoon cayenne.

Form the mixture into 10-12 1 1/2-inch balls and put them on the prepared baking sheet. With your hands, flatten the balls into 2-inch-diameter patties. Bake for 20 minutes, turn the patties with a metal spatula, and bake 5 minutes longer.

Note: Create the tastiest little appetizer Nutty Buffalo Bites by rolling the mixture into 1-inch balls and baking them on the parchment-lined baking sheet for 25 minutes. Allow them to cool completely before removing to avoid sticking. Makes about 30 balls.

Total calories per patty: 143	Fat: 8 grams
Carbohydrates: 13 grams	Protein: 5 grams
Sodium: 349 milligrams	Fiber: 4 grams

Whoppin' Big Lentil Burgers

(Makes 12 two-inch burger patties, or 8 three-inch patties)

Lentil aficionados will really appreciate the richness in flavor and texture these burgers offer. I've added the optional extra-virgin olive oil to lend welcome moisture to the burgers, but for those following an oil-free diet, replace the oil with 1-2 Tablespoons water. Without the oil or extra water, the burgers tend to be a bit dry.

• 2 Tablespoons flaxseed meal (ground flaxseed)
• 3 ¼ cups water, divided
• 3 Tablespoons reduced-sodium soy sauce, divided
• 1 cup brown lentils
• 1 cup walnuts, coarsely ground
• 1 large carrot, finely minced in the food processor
• 1 medium onion, finely minced in the food processor
• ¾ cup old-fashioned rolled oats
• 1 Tablespoon extra-virgin olive oil (optional)
• 2 cloves garlic, finely minced
• ½ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon salt
• ¼ teaspoon pepper

Have ready 2 large rimmed baking sheets lined with parchment and set aside. Combine the flaxseed meal and 1/4 cup of the water in a small bowl, mix well, and set aside to thicken.

In a 4-quart saucepan, combine the remaining 3 cups of water, 2 Tablespoons of the soy sauce, and the lentils. Cover the pan and bring to a boil over high heat. Reduce the heat to medium and simmer for 20-25 minutes, or until the lentils are softened but still retain their shape.

While the lentils are cooking, combine in a large bowl the walnuts, carrots, onion, rolled oats, olive oil or water, garlic, cinnamon, nutmeg, salt, and pepper, along with the remaining 1 Tablespoon soy sauce.

Using a slotted spoon, transfer the cooked lentils to the bowl, along with 1/2 cup of the cooking liquid remaining in the pan. Add the thickened flaxseed meal and mix well with your hands to incorporate all the ingredients.

Preheat the oven to 400 degrees. Put half the mixture into the food processor and pulse several times to form a slightly chunky purée. Return the mixture to the bowl and mix well.

Using a heaping tablespoon, form the lentil mixture into patties and arrange them on the prepared baking sheet. Flatten the patties slightly, to 2-3 inches in diameter and about 3/8-inch thick.

Bake for 25 minutes and carefully turn the patties with a metal spatula. Switch oven rack positions of the baking sheets and bake 5-8 minutes longer, or until the tops are firm.

Total calories per 2-inch patty: 135	Fat: 5 grams
Carbohydrates: 16 grams	Protein: 7 grams
Sodium: 205 milligrams	Fiber: 6 grams

Moroccan Chickpea Burgers

(Makes 12 approximately three-inch patties)

Enhanced with garlic and aromatic spices, these little patties suggest North African origins along the ancient Silk Road. To bring out their best flavors, top the burgers with a light sauce of fresh chopped tomatoes, onions, garlic, and salt and pepper briefly cooked in a saucepan.

• ¼ cup water
• 2 Tablespoons flaxseed meal (ground flaxseed)
• Two 15-ounce cans chickpeas, drained and rinsed, divided
• ¾ cup chopped onions, divided
• 1 cup coarsely shredded zucchini (1 small zucchini)
• ¾ cup old-fashioned rolled oats
• ¼ cup tahini
• ¼ cup fresh lemon juice
• Zest of 1 lemon
• 2 cloves garlic, minced
• 1 ½ teaspoons ground cumin
• 1 ½ teaspoons salt
• 1 ½ teaspoons garlic powder
• 1 ¼ teaspoons ground cinnamon
• 1 teaspoon ground allspice
• 1 teaspoon onion powder
• ½ teaspoon freshly ground pepper
• Pinch cayenne

Preheat the oven to 375 degrees and line a large rimmed baking sheet with parchment.

Combine the water and flaxseed meal in a small bowl, mix well, and set aside to thicken.

Put 1 cup of chickpeas in a large mixing bowl and the remainder into a food processor. Add half the onions to the mixing bowl and the remainder to the food processor. Add the zucchini to the bowl.

Put the oats, tahini, lemon juice, lemon zest, garlic, cumin, salt, garlic powder, cinnamon, allspice, onion powder, pepper, and cayenne in the processor and process until all ingredients are well incorporated. Stop the machine once or twice to scrape down the sides of the bowl. Spoon the garbanzo mixture into the bowl with the reserved beans and mix well to distribute them evenly.

Spoon the reserved flaxseed mixture into the garbanzo batter and mix well to incorporate it completely.

Drop the garbanzo batter by heaping tablespoons onto the prepared baking pan, forming 12 patties about 2 ½-3 inches in diameter. Flatten them slightly so they will bake evenly. Bake for 25 minutes. Using a metal spatula, turn the patties over and bake 10-12 minutes longer.

Total calories per patty: 125	Fat: 5 grams
Carbohydrates: 17 grams	Protein: 5 grams
Sodium: 396 milligrams	Fiber: 4 grams

Falafel Burgers

(Makes 12 three-inch burgers)

While it's traditional to tuck crisp falafel balls into a pita and top with a lemony tahini sauce, you can have fun breaking tradition and enjoy these patties in a salad, with pasta in place of meatballs, or as mini appetizers. They're delicious with the Creamy Avocado Sauce, Vegan Ranch Dressing, or Tangy Tahini Sauce recipes.

• Two 15-ounce cans garbanzo beans, drained and rinsed
• 1 cup chopped onions
• 1 cup minced parsley
• ½ cup all-purpose flour
• 2 Tablespoons extra-virgin olive oil
• 6 cloves garlic, minced
• 1 Tablespoon plus 2 teaspoons ground cumin
• 1 ¼ teaspoons salt
• 2 teaspoons ground coriander
• ¼ teaspoon cayenne
• Freshly ground black pepper

Preheat the oven to 400 degrees and line two large rimmed baking sheets with parchment.

Combine all the ingredients in a food processor and pulse several times until everything is well mixed but still retains a slightly coarse texture.

Form the mixture into 1 ½-inch balls and put them on the prepared baking sheet. Use the heel of your hand to flatten the balls into patties about 3 inches in diameter.

Bake the burgers for 10-12 minutes and then use a metal spatula to turn them over. Switch oven-rack positions of the baking sheets and bake for 12 minutes longer.

Total calories per burger: 113	Fat: 4 grams
Carbohydrates: 17 grams	Protein: 4 grams
Sodium: 345 milligrams	Fiber: 3 grams

Passionate Pecan Pea Patties

(Makes 9 two-inch patties)

Keep some frozen peas and cooked brown rice on hand, and you'll be able to whip these up on short notice. The patties freeze well and come in handy in a pinch.

• ¼ cup water
• 2 Tablespoons flaxseed meal (ground flaxseed)
• 1 cup frozen peas, defrosted
• ½ cup cooked brown rice
• ½ cup pecans
• ½ cup diced carrots
• ½ cup diced onions
• 1 Tablespoon fresh lime juice
• ¾ teaspoon salt
• ½ teaspoon 5-Spice powder
• ½ teaspoon coriander seeds, crushed in mortar and pestle
• ¼ teaspoon ground black pepper

Preheat the oven to 350 degrees and line a large rimmed baking sheet with parchment.

Combine the water and flaxseed meal in a small bowl. Mix well and set aside to thicken.

Put all the remaining ingredients in the food processor and gently pulse and process until the mixture becomes a thick batter with visible flecks of carrot and onion. You may have to stop the machine and scrape down the sides once or twice to be sure all the ingredients are broken down and evenly distributed. Add the thickened flaxseed meal to the processor and pulse until well incorporated.

Form heaping tablespoons of the mixture into patties about 2 inches in diameter and put them on the parchment. Use the heel of your hand to flatten them slightly. Bake for 15 minutes, then turn the patties over with a metal spatula. Bake 15 minutes longer. Remove from the oven and allow the patties to rest about 5-10 minutes before serving to prevent sticking.

Total calories per patty: 78	Fat: 5 grams
Carbohydrates: 8 grams	Protein: 2 grams
Sodium: 217 milligrams	Fiber: 2 grams