Spinach and Pea Burger Recipe
Sep 15, 2023
Everyone loves a good burger, but for most, it is rarely a guilt-free treat. Well, today, we shed the shame and double down on our burger love, only this recipe is both healthy and delicious.
This tasty spinach and pea burger dish gives you a portion of fibre to aid your digestion and it’s packed with nutrients. As far as burgers go, you can’t get much better.
Let’s take a closer look at the benefits of these veggie treats.
Plant-based goodness: Unlike your supermarket variety of meat alternatives, these homemade goodies are not ultra-processed, so they are not loaded with salt, sugar, additives or preservatives.
These burgers are made entirely from natural plant ingredients and filled with nutrients like iron, folate, and vitamin K. Diets high in meat often lack these vital nutrients.
High in fibre: These burgers are super high in dietary fibre. The chickpeas, peas and wholegrain breadcrumbs support your digestive health and satiate you so you don’t overeat.
Heart Healthy: Our spinach and pea burgers don’t have saturated fats, so they are a much better option for your heart health. Additionally, the olive oil used in cooking provides healthy mono-unsaturated fats.
Reduced carbon footprint: Plant-based burgers produce a lower carbon footprint because fewer resources are required to produce them. Specifically, less land and water are used, and less time is required to grow them. In all fewer carbon emissions are produced, which makes these treats a great option for both the health and environmentally-conscious consumer.
You will need the following ingredients:
- 1 cup frozen peas, thawed
- 2 cups fresh spinach, chopped
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/2 cup breadcrumbs (whole wheat or gluten-free)
- 1/4 cup red onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- Whole grain burger buns
- Toppings of your choice (lettuce, tomato, avocado, etc.)
- In a food processor, combine the thawed peas, chopped spinach, chickpeas, breadcrumbs, red onion, garlic, cumin, paprika, salt, and pepper. Pulse until the mixture is well combined but still slightly chunky.
- Form the mixture into burger patties. You should get around 4-6 patties, depending on the size you prefer.
- In a large skillet, heat olive oil over medium heat. Place the patties in the skillet and cook for about 4-5 minutes on each side, or until they are golden brown and cooked through.
- (Optional) Toast the burger buns in the skillet or toaster.
- Assemble your burgers by placing a spinach and pea patty on the bottom half of each bun. Top with your favourite toppings and the other half of the bun. Alternatively, you can skip the bun and just place your favourite toppings directly on the burgers.
- Serve the burgers hot and enjoy!
These healthy delights are a wonderful treat because they are simple to prepare; they are cheap, they can be made in bulk and frozen, and they are customisable to suit your flavour preferences with a wide array of herbs and spices.
Full of goodness, they are great for your gut and not short of flavour.
Here at JUVIA, we are passionate about sharing amazing recipes that the whole family can enjoy. All of our recipes are good for your gut health, so waste no time and unleash your adventurous side and get creative in the kitchen.
Don’t forget to take your JUVIA with your meal and if you haven’t tried it yet, try ordering some today. Your gut will thank you for it.