Meatless Walnut Hamburgers

Vegetarian
Dairy Free
Health score
12%
Meatless Walnut Hamburgers
45 min.
4
443kcal

Suggestions


If you're looking for a delicious and satisfying meatless option that doesn't compromise on flavor, these Meatless Walnut Hamburgers are the perfect choice! Packed with wholesome ingredients, this vegetarian and dairy-free recipe is not only easy to prepare but also a delightful addition to your lunch or dinner table. In just 45 minutes, you can whip up four hearty patties that are sure to please both vegetarians and meat-lovers alike.

The combination of ground walnuts and quick-cooking oats creates a wonderfully textured patty that is rich in flavor and nutrients. With the aromatic hints of garlic and sage, each bite is a burst of savory goodness. These burgers are versatile too; serve them on whole wheat buns with your favorite toppings like fresh lettuce, juicy tomato slices, and a dollop of mayonnaise or salad dressing for a satisfying meal.

Not only are these hamburgers a great source of protein, but they also offer a balanced caloric breakdown, making them a smart choice for anyone looking to maintain a healthy diet. Whether you're hosting a casual get-together or simply want to enjoy a comforting meal at home, these Meatless Walnut Hamburgers are sure to impress. Dive into this delightful recipe and discover how easy it is to enjoy a meat-free meal that’s both nutritious and delicious!

Ingredients

  • tablespoons soybean oil 
  • large eggs 
  •  garlic clove pressed
  • 0.5 cup onion finely chopped
  • cup quick-cooking oats uncooked
  • 0.5 teaspoon rubbed sage 
  • 0.5 teaspoon salt 
  •  sandwich buns whole wheat
  • 0.5 cup walnuts 
  • 0.5 cup water 
  • tablespoons water 

Equipment

  • bowl
  • frying pan

Directions

  1. Combine eggs and water in a large bowl, stirring with a fork. Stir in oats and next 5 ingredients. Shape mixture into 4 patties.
  2. Pour oil into a large nonstick skillet, and cook over medium-high heat until hot.
  3. Add patties, and cook 3 minutes on each side or until lightly browned.
  4. Add 1/2 cup water; cover, reduce heat, and simmer 10 minutes or until water evaporates.
  5. Serve patties on buns with lettuce, tomato slices, and mayonnaise or salad dressing.

Nutrition Facts

Calories443kcal
Protein12.44%
Fat44.95%
Carbs42.61%

Properties

Glycemic Index
35.5
Glycemic Load
8.43
Inflammation Score
-6
Nutrition Score
18.296087130256%

Flavonoids

Cyanidin
0.4mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.02mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:442.88kcal
22.14%
Fat:22.58g
34.74%
Saturated Fat:3.3g
20.6%
Carbohydrates:48.17g
16.06%
Net Carbohydrates:43.61g
15.86%
Sugar:2.63g
2.92%
Cholesterol:93mg
31%
Sodium:640.14mg
27.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.06g
28.12%
Manganese:1.68mg
83.98%
Selenium:37.78µg
53.97%
Vitamin B1:0.45mg
30.17%
Phosphorus:256.9mg
25.69%
Magnesium:98.88mg
24.72%
Folate:90.58µg
22.64%
Copper:0.44mg
21.77%
Vitamin B2:0.36mg
21.08%
Iron:3.74mg
20.75%
Fiber:4.56g
18.23%
Vitamin B3:2.79mg
13.97%
Vitamin K:14.27µg
13.59%
Zinc:2.01mg
13.38%
Calcium:99.58mg
9.96%
Vitamin B6:0.19mg
9.74%
Vitamin B5:0.87mg
8.73%
Vitamin E:1.31mg
8.72%
Potassium:265.53mg
7.59%
Vitamin B12:0.22µg
3.71%
Vitamin D:0.5µg
3.33%
Vitamin A:139.13IU
2.78%
Vitamin C:1.91mg
2.31%
Source:My Recipes