Apple Burgers with Butternut Squash
I love taking classic veggie burgers in a new direction, and these apple burgers with butternut squash do exactly that with sweet apples, roasted squash, and fresh thyme. They are hearty, savory, a little sweet, and packed with a familiar fall flavor in every bite.
Servings: 4
Calories: 250kcal
Ingredients
- 2 cups cooked rice (I use brown or a wild blend) , about 1 cup dry (cook according to package directions)
- 1 1/2 cups diced butternut squash , about half of one small sized squash
- 1/2 cup chopped shallots
- 1 cup diced granny smith apples , about one small apple
- 1/4 teaspoon sea salt , divided
- 1 tablespoon fresh thyme
- 2 tablespoons pumpkin seeds , unsalted or adjust salt
Serving suggestions:
- Caramelized Onion Sage Aioli
- Vegan Ranch Dressing
- Caramelized onions
- lettuce or arugula
- burger buns , I used pretzel rolls
Instructions
- Preheat oven to 400F/ 205 C.
- Place diced squash on a parchment lined cookie sheet, sprinkle with 1/8 teaspoon salt and bake for 15 minutes.
- At the 15 minute mark, add apples and shallots to the cookie sheet and sprinkle with the other 1/8 teaspoon salt. Bake another 30 minutes. Set aside to cool while you assemble everything else.
- Put the veggie mix in a food processor with the thyme and pulse until chunky. Do not puree into a mush or paste. Add to a large bowl.
- Next add the cooked rice and pumpkin seeds to the food processor and pulse until chopped a bit but still chunky. Add to the bowl.
- Mix everything well. Add more salt if preferred.
- Shape into 4 patties, then cook on stove top in a pan over medium heat for 7-9 minutes on each side or until browned. Keep pan covered to help the burger cook throughout and not dry out. If you're mixture was on the wetter side, then leave uncovered. Let sit for a few minutes after cooking to help the burger get more stable before eating.
- Serve with toppings of choice!
Notes
- My #1 Secret Tip for this apple burger with butternut squash recipe is to pulse ingredients just enough to keep plenty of texture in the mixture. If the squash, apples, and rice are overprocessed, the patties turn dense and pasty instead of hearty with a ground beef-like texture. I want little bits of rice, pumpkin seeds, and roasted vegetables in every bite.
- Roast until tender: The squash should be fully tender before it goes into the food processor, or the burgers can end up with little firm pieces throughout. I check it with a fork before pulling the tray from the oven.
- Cool the veggies: I let the roasted squash, apples, and shallots cool for a few minutes before mixing the patties. Hot vegetables create extra steam, which can make the mixture softer and more difficult to shape.
- Choose hearty rice: Brown rice or a wild rice blend works best for this recipe since both keep their texture nicely. White rice can make the burgers too sticky and less structured.
- Rest after cooking: Once the patties come out of the skillet, I let them sit for a few minutes before building the burgers. That short rest helps them firm up so they stay together better on the bun.
- Adjust the pan: If the mixture seems slightly wet, I leave the skillet uncovered so extra moisture can cook off while the burgers brown. If the patties look a bit on the dry side, I cover the pan to keep them tender through the center.
Nutrition
Calories: 250kcal | Carbohydrates: 51g | Protein: 6g | Fat: 4g | Sodium: 133mg | Potassium: 269mg | Fiber: 5g | Sugar: 4g | Vitamin A: 5680IU | Vitamin C: 15.3mg | Calcium: 32mg | Iron: 1.1mg