Southwestern Pumpkin Burgers

sw pumpkin burgersScare up an appetite with this healthy Halloween and autumn-inspired recipe!

Ingredients
  • 6 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1/2 cup finely chopped organic red or green bell pepper
  • 1/2 cup fresh or frozen organic corn
  • 2 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • tomato salsa, optional
  • 1/2 cup canned unseasoned pumpkin puree
  • 1/2 cup shredded Monterey Jack, or Cheddar cheese (organic or raw)
  • 1/2 cup toasted gluten-free oats
  • 1/2 cup fine gluten-free breadcrumbs
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon Celtic Sea Salt
  • Freshly ground pepper, to taste
  • 6 8-inch rice-flour tortillas
  • 2 cups shredded organic romaine lettuce
Preparation
  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat.
  2. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook,
    stirring, until fragrant, about 2 minutes more.
  3. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
  4. Meanwhile, prepare tomato salsa, if using.
  5. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well.
  6. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  7. Preheat oven to 325°F.
  8. Stack tortillas and wrap in aluminum foil.
  9. Place in the oven for about 15 minutes to heat through.
  10. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large cast iron skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning.
  11. Wrap the patties in tortillas and serve immediately, garnished with lettuce and fresh tomato salsa, if desired.
Nutrition

Per serving:
331 calories; 13 g fat ( 4 g sat , 7 g mono ); 8 mg cholesterol; 45 g carbohydrates; 12 g protein; 6 g fiber; 638 mg sodium; 407 mg potassium.

Nutrition Bonus:
Vitamin A (100% daily value), Vitamin C (45% dv), Folate 34% dv), Selenium (30%dv), Calcium & Iron (20% dv), Magnesium & Zinc (16% dv).

Be Sociable, Share!
Be Sociable, Share!