Zesty Buckwheat Burgers with a delicious southwest tang! A gratifying burger alternative, entirely plant-based and free from grains, nuts, beans and soy! Look no further, your burger days are back.
Zesty Buckwheat Burgers
Butternut Squash? Oh, yeah!
It’s been almost a year since I created my recipe for Vegan Italian Meatballs, using acorn squash as the main ingredient. They were such a success with herbivores and omnivores alike that I wanted to try the same paradigm again for a meatless burger. This time the squash of choice is butternut and the recipe developed from there!
Fresh Vegetables
Butternut Squash Cutting Steps
Enter Buckwheat
I have discovered a new love! Buckwheat, I’m lookin’ at you.
Loaded with all nine essential amino acids, buckwheat serves up a nice dose of perfect and complete protein.
Cooked Buckwheat
Is Buckwheat a Grain?
Contrary to what its name implies buckwheat is not a grain. Similar to quinoa, buckwheat is known as a pseudo grain. In actuality, it’s the seed of a plant related to rhubarb.
But the good news doesn’t stop there. Buckwheat is loaded with vitamins and minerals, as well.
Butternut Squash Prepared to Bake
Apparently, we never outgrow the possibility for childhood experiences to haunt us well into our adult lives. I didn’t eat buckwheat until recently.
Why? I’d forgotten about it. While developing my recipe for Alpha Omega Granola, I wanted to load it up with as much plant-based protein as humanly possible. Scouring my mental list of plant-based protein sources, buckwheat popped up.
Baked Butternut Squash
Leaving my mind almost as rapidly as it entered, I paused and thought, why? Why not buckwheat!? Then suddenly I remember once as a child–once–having buckwheat pancakes and hating them!!
Processed Butternut Squash
What a revelation that after many passing decades I’d been dismissing such a great ingredient because of one bad experience. The buckwheat tasted so good in my granola that redemption was instantaneous!
Anxious to give buckwheat another go, I developed this fabulous burger recipe.
Butternut Squash and Buckwheat
Why Buckwheat if Good for You
Buckwheat is a great source of:
- B vitamins;
- Manganese;
- Magnesium;
- Copper
- Calcium;
- Iron.
Thanks to a nice dose of resistant fiber, it helps to lower blood sugar after meals, which also aids in weight loss.
Veggie and Spice Saute
Buckwheat brings nutraceutical compounds (according to Merriam-Webster, a foodstuff that is held to provide health or medical benefits in addition to its basic nutritional value) such as rutin, quercetin, tanin and bioflavonoids.
If all of that isn’t enough nutrition packed into a burger then lets look at the butternut squash. One cup of butternut squash contributes:
- 297% of your DV of vitamin A;
- 48% of vitamin C;
- as well as being a great source of B vitamins, magnesium, iron and fiber.
Whoa!
Spice Mixture
Veggie Saute Mixed with Butternut Squash and Buckwheat
Gluten-free and Vegan Buckwheat Burgers
This gluten-free and vegan burger recipe yields 9 three-inch burgers. They can be eaten as a traditional burger, served on top of a salad, or plated with your favorite veggie side dish. Build your personal tower of greatness and serve it on your favorite gluten-free roll.
Zesty Buckwheat Burgers
I personally love the robust pairing of the Zesty Buckwheat Burger and a Caesar Salad. But the fun doesn’t have to end after one night of burger greatness! The leftovers store well in the refrigerator in a sealed container for several days and easily reheat in a non-stick frying pan after a couple of minutes on each side.
Dredging Burger
Or you can freeze them. Wrap them individually in wax paper and pop them into a zip bag in the freezer. Remove them a few hours before eating and reheat as stated above. Next time I’m making a double batch and freezing half of them for future quickie meals! YUM!
Zesty Buckwheat Burger – Pan Cooked
Oh . . . and don’t forget to save your squash seeds to make some delicious Crispy Choco Seeds!
Zesty Buckwheat Burgers – Oven Baked
Zesty Buckwheat Burgers
Zesty Buckwheat Burgers with a delicious southwest tang! A gratifying burger alternative, entirely plant-based and free from grains, nuts, beans and soy! Look no further, your burger days are back.
Ingredients
- 1 1/2 pounds butternut squash roasted (about 4 cups prior to roasting)
- 2 tablespoons olive oil (divided)
- 1/2 teaspoon sea salt (finely ground)
- 1/2 teaspoon paprika
- 1/2 teaspoon chili powder
- 2 1/2 cups cooked buckwheat groats (1 cup before cooking)
- 1/2 cup diced sweet onion
- 1/2 cup diced celery
- 6 large cloves garlic minced (about 1/4 cup)
- 1/2 cup coconut flour or gf oat flour for coating sides of burgers (use coconut flour to remain grain free)
- Seasoning Mix
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1 teaspoon chili powder
- 1 teaspoon sea salt (finely ground)
- 1 teaspoon thyme (rub between fingers to break up)
- 1 1/2 teaspoons oregano
Instructions
- 1) Preheat oven to 400 degrees Fahrenheit and line a baking sheet with parchment paper. Peel, remove seeds and cut squash into 1/2 inch cubes (see process photo in post for step by step). Place squash in a large bowl with 1 tablespoon olive oil and 1/2 teaspoon each of sea salt, paprika, and chili powder. Mix well with hands until coated. Pour onto baking sheet in a single layer and bake in oven for 30 minutes (Turn squash over about half way through). Remove from oven and set aside to cool.
- 2) While squash is roasting, combine 1 cup uncooked buckwheat groats and 2 cups water in a medium saucepan. Bring to a boil, cover and reduce heat to a simmer. Cook 7-10 minutes until groats are bloated and tender with water evaporated. Remove from heat and set aside.
- 3) Make seasoning mix. In a small bowl combine all six "seasoning mix" ingredients as specified above and mix together well. Place 1 tablespoon olive oil in medium frying pan over medium heat. When heated, add diced onion, celery, and minced garlic. Stir and add 1/2 of seasoning mix (about 1 tablespoon). Saute until onion starts to become soft and translucent (see picture in post).
- 4) Place roasted squash in a food processor (or mash by hand if you don't have a food processor) and pulse to break down. Most chunks should be gone and there should be no liquefying (see picture in post). Add squash and 2 1/2 cups cooked buckwheat to a medium mixing bowl. Stir with a wooden spoon to combine (see picture in post). Add veggie and spice saute to bowl and stir to combine. Add remaining 1/2 of spice mix to burger mixture and stir to combine well (see picture in post).
- 5) To make burger patties, place coconut flour or gf oat flour in a small bowl and use 1/3 cup of burger mixture for each. Form into a tightly packed ball in your hand and flatten between your palms (about 3 inches in diameter and 1/2 inch thick). Gently rotate patty and press to achieve an even flat burger. Lay burger on flour and gently brush off extra flour. Repeat on opposite side (see picture in post).
- 6) Baking options: To cook in a frying pan on the stove, heat about 1 teaspoon of olive oil in a non-stick pan over medium heat. Place burgers in pan once pan is hot. Cook 5-7 minutes on each side until patties are firm and beginning to brown.
- To bake in the oven place burgers on a parchment lined baking sheet and bake at 375 degrees Fahrenheit for 15 minutes on each side. See the notes section below for serving, storage and reheating options.
Notes
Serving Options Eat as a traditional burger, served on top of a salad, or plated with your favorite veggie side dish.
Storage The leftovers store well in the refrigerator, in a sealed container for several days. You can freeze them by wrapping them individually in waxpaper and placing them into a zip bag in the freezer. Remove from freezer several hours before reheating to allow time to thaw.
Reheating Heat a non-stick pan over medium heat. Place burgers in pan and warm for 2-3 minutes on each side.
Prep/Cook Time The half hour to roast the squash and cook the buckwheat occurs while you are preparing the recipe. Therefore, it is not added on as additional cook time.
These look great! I’m just starting to explore more vegetarian meals and while I’ve made veggie burgers before I especially love the butternut squash in these – perfect for this time of year!
Thanks so much Ashley! I do too. And the buckwheat gives a healthy dose of protein 🙂