Sunflower Corn Burger

Burgers are rarely a health food, but in this case, everything in the patty is healthy, and it’s packed with protein, fiber, and healthy fats.

You will need

• 1 can chickpeas
• ¾ cup frozen corn
• ½ cup chopped fresh parsley
• ⅓ cup sunflower seeds
• ⅓ cup cornichon pickles
• ⅓ cup wholegrain bread crumbs (gluten-free, if desired/required)
• ¼ bulb garlic (or more if you want a stronger flavor)
• 1 tbsp extra virgin olive oil, plus more for frying
• 1 tbsp nutritional yeast (or 1 tsp yeast extract)
• 2 tsp ground cumin
• 2 tsp red pepper flakes
• 2 tsp black pepper, coarse ground
• 1 tsp Dijon mustard
• To serve: 4 burger buns; these are not usually healthy, so making your own is best, but if you don’t have the means/time, then getting similarly shaped wholegrain bread buns works just fine.
• Optional: your preferred burger toppings, e.g. greenery, red onion, tomato slices, avocado, jalapeños, whatever does it for you

Note: there is no need to add salt; there is enough already in the pickles.

Method

(we suggest you read everything at least once before doing anything)

1) Combine all the ingredients except the buns (and any optional toppings) in a food processor, pulsing a few times for a coarse texture (not a purée).

2) Shape the mixture into 4 burger patties, and let them chill in the fridge for at least 30 minutes.

3) Heat a skillet over a medium-high heat with some olive oil, and fry the burgers on both sides until they develop a nice golden crust; this will probably take about 4 minutes per side.

4) Assemble in the buns with any toppings you want, and serve:

Enjoy!

Want to learn more?

For those interested in some of the science of what we have going on today:

• Sunflower Seeds vs Pumpkin Seeds – Which is Healthier? ← pumpkin seeds have more micronutrients; sunflower seeds have more healthy fats; feel free to use either or both in this recipe
• What Omega-3 Fatty Acids Really Do For Us
• Level-Up Your Fiber Intake! (Without Difficulty Or Discomfort)
• Making Friends With Your Gut (You Can Thank Us Later)
• Our Top 5 Spices: How Much Is Enough For Benefits?

Take care!