These Zucchini Squash Burgers are a delicious, wholesome alternative to traditional meat patties. Made with steamed zucchini, sautéed aromatics, and a blend of tahini and sunflower seed meal, they offer a satisfying texture and deep, savory flavor. The addition of garlic, onions, carrots, and green peppers provides a burst of freshness and crunch in every bite. Perfect for summer barbecues, weeknight dinners, or as a healthy meal-prep option, these burgers are naturally vegan and vegetarian-friendly. They hold together well without binders like eggs, relying instead on the natural moisture of the vegetables and the binding power of the seeds and tahini. Serve them warm on buns with your favorite toppings or enjoy them straight from the pan as a hearty snack.
Zucchini Squash Burgers
Description
These Zucchini Squash Burgers are a delicious, wholesome alternative to traditional meat patties. Made with steamed zucchini, saut&# 195;©ed aromatics, and a blend of tahini and sunflower seed meal, they offer a satisfying texture and deep, savory flavor. The addition of garlic, onions, carrots, and green peppers provides a burst of freshness and crunch in every bite. Perfect for summer barbecues, weeknight dinners, or as a healthy meal-prep option, these burgers are naturally vegan and vegetarian-friendly. They hold together well without binders like eggs, relying instead on the natural moisture of the vegetables and the binding power of the seeds and tahini. Serve them warm on buns with your favorite toppings or enjoy them straight from the pan as a hearty snack.Ingredients
Directions
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Peel and slice the zucchini into rounds.
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Place zucchini in a large pot with 1/2 cup water, covering the bottom of the pot.
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Cover and steam over medium heat for 7 minutes, or until the zucchini is soft.
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While zucchini steams, heat oil in a large skillet over medium heat.
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Add minced garlic, diced onions, diced carrots, and diced green pepper to the skillet.
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Sauté vegetables for 7 minutes, until tender and fragrant.
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Drain any excess water from the steamed zucchini.
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Mash the zucchini in a large bowl until smooth.
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Add the sautéed vegetables to the mashed zucchini.
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Stir in tahini, oregano, basil, paprika, sea salt, red pepper, sesame seeds, sunflower seed meal, cornmeal, and tamari.
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Mix until well combined; if the mixture is too wet, add flour or additional cornmeal until it holds its shape.
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Preheat oven to 375ðF (190ðC).
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Lightly oil a baking sheet.
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Form the mixture into patties using a tablespoon or your hands.
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Place patties on the prepared baking sheet.
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Bake for 8 minutes, then carefully flip each patty.
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Bake for another 8 minutes, until golden brown and firm.
Nutrition Facts
Servings 24
- Amount Per Serving
- Calories 21.2kcal
- % Daily Value *
- Total Fat 0.4g1%
- Saturated Fat 0.1g1%
- Cholesterol 0.0mg0%
- Sodium 10.0mg1%
- Total Carbohydrate 3.9g2%
- Dietary Fiber 1.2g5%
- Sugars 2.6g
- Protein 1.5g3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
**Ingredient Substitutions:** You can substitute zucchini with other summer squashes like yellow crookneck or pattypan. For a gluten-free version, ensure your cornmeal and any added flour are certified gluten-free.
**Binding Tip:** The mixture should be thick enough to hold its shape. If it feels too wet after mixing, add more sunflower seed meal or cornmeal, one tablespoon at a time, until the desired consistency is reached.
**Storage:** Store cooled burgers in an airtight container in the refrigerator for up to 4 days. They can also be frozen for up to 3 months. Thaw overnight in the fridge before reheating.
**Cooking Variation:** For a crispier exterior, you can pan-fry the patties in a skillet with a little oil for 3-4 minutes per side instead of baking them entirely.
**Serving Suggestion:** Serve on toasted buns with lettuce, tomato, avocado, and a dollop of tahini sauce or vegan mayo.
