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one green planet

Autumn is in the air and these burgers celebrate everything that's delicious about the season. Butternut squash and apples make a dynamic duo, and here they are like you've never seen them before: in a veggie burger!

Autumn Harvest Squash and Apple Burgers [Vegan]

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Calories

315

Serves

6

Ingredients

For the Patties:

  • 2 cups rice medley or other favorite rice
  • 3 cups vegetable broth
  • 3 cups diced butternut squash
  • 1 cup chopped shallots
  • 2 cups diced granny smith apples
  • Himalayan pink salt, to taste
  • 2 tablespoons fresh thyme (leaves only)
  • 1/4 cup pumpkin seeds

For Serving:

  • Your favorite burger toppings (vegan mayonnaise, caramelized onions, etc.)
  • 6 pieces of lettuce
  • 6 gluten-free or sprouted wheat burger buns

Preparation

  1. Cook rice in a rice cooker or on stovetop using broth making sure to measure out the amounts of each.
  2. Preheat oven to 400°F. Wash and dice/chop squash, shallots and apples making sure to keep squash separate from the others. Place squash on a parchment lined cookie sheet, sprinkle with salt and roast for 15 minutes. At the 15-minute mark, add apples and shallots to the cookie sheet. Roast another 30 minutes. Set aside to cool. Once cool, put in a food processor with the thyme and pulse until chunky. Do not purée into a mush or paste. Add to a  large bowl.
  3. Next, add the cooked rice and pumpkin seeds to the food processor and pulse until chopped a bit but still chunky. Add to the bowl.
  4. Mix everything well. Taste and add more salt if needed, but it shouldn’t need much if you cooked the rice with broth.
  5. Shape into 4-inch patties, then cook on stove top in a pan over medium heat for 4-5 minutes on each side or until browning (depending on stove). Make sure to keep the pan covered to help the burger cook throughout. Check every few minutes to prevent burning, should be slightly browned when ready. Let sit for a few minutes after cooked to help burger get more stable before eating.
  6. Serve on buns with lettuce and your favorite toppings.

Notes

I used a mixed rice medley for these, but a wild rice would work too. I liked the different textures of the rice medley. You can also use water to cook the rice instead of the broth, but the broth gives it a much better taste. If you want to roast the squash/apples/shallots with a drizzle of oil you can, however, I did not and it turned out great. I originally was going to add two “flax eggs” to this recipe but once I mixed everything together I found the mixture was a perfect consistency and did not need any other binders. However, if yours is too dry feel free to add 1-2 “flax eggs.” For each, you mix 1 tablespoon ground flaxseed with 3 tablespoons warm water and set aside for 10 minutes until it becomes jelly-like.

Nutritional Information

Per Patty (1/6 of mix): Calories: 315 | Carbs: 62 g | Fat: 5 g | Protein: 11 g | Sodium: 172 mg | Sugar: 8 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

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Sophia DeSantis

See My Recipes

Sophia DeSantis is the author of Veggies Don’t Bite; a vegan and mostly gluten-free and refined sugar-free food blog targeted to all types of eaters. She and her family strive to live a healthy and kind life without the stress of always being perfect. She is also the creator of the fabulous Overnight Oats Jar, which you can read about and purchase on her storefront page.

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