Southwestern Pumpkin Burgers

Ingredients:

  • 6 teaspoons extra-virgin olive oil, divided
  • 1 medium onion, chopped
  • 1/2 cup finely chopped red or green bell pepper
  • 1/2 cup fresh or frozen corn
  • 2 cloves garlic, minced
  • 2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • Tomato Salsa, optional (recipe follows)
  • 1/2 cup canned unseasoned pumpkin puree
  • 1/2 cup shredded Monterey Jack, or Cheddar cheese
  • 1/2 cup toasted wheat germ
  • 1/2 cup fine dry breadcrumbs
  • 2 tablespoons chopped fresh parsley
  • 1/2 teaspoon salt
  • Freshly ground pepper, to taste
  • 6 8-inch flour tortillas, (soft-taco size)
  • 2 cups shredded lettuce
  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. 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. Transfer to a large bowl; let cool to room temperature, about 10 minutes.
  2. Meanwhile, prepare Tomato Salsa, if using.
  3. Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to the onion mixture; mix well. With dampened hands, form the vegetable mixture into six 1/2-inch-thick patties, using about 1/2 cup for each.
  4. Preheat oven to 325 °F. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.)
  5. Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap the patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired.
  • Make Ahead Tip: Prepare through Step 3. Wrap patties individually and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator before cooking.

Nutrition Information for 1 burger: 269 calories; 10 g fat(3 g sat); 7 g fiber; 41 g carbohydrates; 11 g protein; 98 mcg folate; 8 mg cholesterol; 6 g sugars; 5799 IU vitamin A; 31 mg vitamin C; 132 mg calcium; 3 mg iron; 620 mg sodium; 504 mg potassium

Recipe from EatingWell.com

 

 

This entry was posted in Medical News. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s