Here’s a vegan version of the Chicken, Zucchini, and Fresh Corn Burgers, designed to be just as delicious and satisfying. I’ve included detailed instructions and estimated nutritional information for you.

Vegan Zucchini and Corn Veggie Burgers: A Flavorful and Wholesome Twist on a Classic

Enjoy a delicious plant-based alternative to traditional burgers with these Vegan Zucchini and Corn Veggie Burgers. Packed with fresh vegetables and hearty ingredients, these burgers are perfect for a healthy meal. They’re easy to make and great for grilling or pan-frying.

Ingredients:

  • 1 cup canned chickpeas (drained and rinsed)
    Chickpeas provide a hearty base for the veggie burgers and add a good amount of protein and fiber.
  • 1/2 cup grated zucchini
    Zucchini adds moisture and a subtle flavor to the patties, while keeping them light and healthy.
  • 1/2 cup fresh corn kernels
    Fresh corn adds a touch of sweetness and a satisfying crunch.
  • 1/4 cup finely chopped onion
    Onion provides flavor and helps bind the ingredients together.
  • 1/4 cup whole wheat or gluten-free bread crumbs
    Bread crumbs act as a binder to help hold the patties together. Use gluten-free if needed.
  • 1 tablespoon ground flaxseed mixed with 3 tablespoons water (flax egg)
    This mixture acts as an egg replacement, helping to bind the ingredients without using animal products.
  • 1 tablespoon olive oil
    Olive oil adds flavor and helps in cooking the patties to a crisp texture.
  • 1/2 teaspoon salt
    Salt enhances the flavors of the burger mixture.
  • 1/4 teaspoon black pepper
    Black pepper adds a bit of spice and depth.
  • Hamburger buns
    Use your favorite vegan-friendly buns or wraps for serving.

Instructions:

  1. Prepare the Flax Egg:
  • In a small bowl, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water. Stir and let sit for 5 minutes to thicken. This flax egg will help bind the veggie burger mixture.
  1. Combine Ingredients:
  • In a large mixing bowl, combine 1 cup of canned chickpeas, 1/2 cup grated zucchini, 1/2 cup fresh corn kernels, 1/4 cup finely chopped onion, 1/4 cup bread crumbs, and the prepared flax egg.
  • Add 1 tablespoon of olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to the bowl.
  1. Mix the Mixture:
  • Use a fork or potato masher to mash the chickpeas until mostly smooth. Then mix all the ingredients together until well combined. You want the mixture to hold together well; if it’s too dry, add a bit more water or a splash of plant-based milk.
  1. Form the Patties:
  • Shape the mixture into 4 patties. Press each patty firmly to ensure it holds its shape during cooking.
  1. Cook the Patties:
  • Heat a non-stick skillet or grill pan over medium heat. Add a small amount of olive oil to coat the pan.
  • Cook the patties for about 5-7 minutes per side, or until they are golden brown and crispy. If grilling, preheat the grill and cook the patties over medium heat.
  1. Serve:
  • Serve the veggie burgers on hamburger buns with your favorite toppings such as lettuce, tomato, avocado, and vegan mayonnaise or ketchup.

Nutritional Information (per burger, without bun):

Calories: Approximately 190 kcal
Fat: 7g
Carbohydrates: 23g
Fiber: 5g
Protein: 7g

Estimated SmartPoints (per burger, without bun): 4
(Note: SmartPoints can vary based on specific brands and ingredients used. For accurate tracking, use the Weight Watchers app or website.)

Tips for Perfect Veggie Burgers:

  • Consistency: Ensure the chickpeas are well-mashed to help the patties hold together. If the mixture feels too dry, add a little bit of water or plant-based milk.
  • Binding: The flax egg is crucial for binding the patties. If you prefer, you can also use chia seeds mixed with water as an alternative binding agent.
  • Flavor Variations: Feel free to add spices like smoked paprika, cumin, or chili powder to the mixture for extra flavor. Fresh herbs such as cilantro or parsley can also enhance the taste.
  • Storage: Cooked patties can be stored in the refrigerator for up to 3 days or frozen for up to 3 months. Reheat in a skillet or oven before serving.

Enjoy these Vegan Zucchini and Corn Veggie Burgers as a wholesome and satisfying meal option that’s perfect for any day of the week. They’re easy to make, full of flavor, and kind to your dietary goals!