Flavor-Filled Veggie Burger

[quicklook-recipe prep_time=”40 min” cook_time=”10 min” serves=”4″ details=”” ]

[ingredients-list title=”Ingredients” serving_size=””]
[ingredients-left]

• 1 large onion, finely chopped
• 1 garlic clove, finely chopped
• 1 1/2 cups grated carrots
• 1 1/2 cups grated zucchini
• 1 1/2 teaspoons ground cumin
• 1 1/2 teaspoons ground coriander

[/ingredients-left]
[ingredients-right]

• 2 tablespoons peanut butter
• 2 tablespoons chopped fresh cilantro
• 1/2 cup fresh whole wheat bread crumbs
• 1 egg, beaten
• Salt and pepper
• 2 teaspoons olive oil

[/ingredients-right]
[/ingredients-list]

[ingredients-list title=”To Serve” serving_size=””]
[ingredients-left]

• 2 tomatoes, seeded and chopped
• 2 tablespoons ketchup or relish
• 4 sesame-seed burger buns
• 2 tablespoons reduced-fat mayonnaise (optional)

[/ingredients-left]
[ingredients-right]

• 4 iceberg lettuce leaves, shredded
• 1 shallot, thinly sliced

[/ingredients-right]
[/ingredients-list]

[step-list-wrapper title=”How to make it” time=””]

[step-item number=”1″ image_url=”” title=”” ]Heat a large nonstick skillet coated with cooking spray over medium heat. Add the onion and garlic, and cook until the onion is soft and beginning to brown, about 5 minutes. Stir frequently. Add the carrots and zucchini, and sauté until the vegetables have softened, about 10 minutes. Stir frequently.[/step-item]

[step-item number=”2″ image_url=”” title=”” ]Stir in the ground cumin and coriander, peanut butter, and fresh cilantro; mix well. Season with salt and pepper. Remove the pan from the heat and set aside to cool slightly.[/step-item]

[step-item number=”3″ image_url=”” title=”” ]Mix in the bread crumbs and egg until thoroughly combined. The mixture should bind together well. Shape the mixture into 4 thick burgers about 4 inches in diameter.[/step-item]

[step-item number=”4″ image_url=”” title=”” ]Wipe the skillet with a paper towel and then heat the oil over medium heat. Add the burgers and cook until firm and golden, about 5 minutes on each side.[/step-item]

[step-item number=”5″ image_url=”” title=”” ]Stir the tomatoes and ketchup together. Split the hamburger buns horizontally and toast the cut sides. Spread 1 teaspoon mayonnaise (if using) on each bun, then add some lettuce and a burger to each. Spread with the tomato mixture and top with the shallot slices. Replace the tops of the buns and serve. Serves 4.[/step-item]

[/step-list-wrapper]

More Ideas:
These burgers freeze well once cooked. Allow them to cool, then wrap individually in plastic wrap and place in a freezer bag. To serve, unwrap and reheat in a 400°F oven for about 20 minutes, turning occasionally.

[nutrition-info calories=”328″ calories_fat=”” fat=”13g” sat_fat=”2g” choles=”56mg” sodium=”499mg” carbs=”44g” sugars=”” protein=”11g” fiber=”6g”]

[/nutrition-info]