I'm not much of a burger fan, but these deconstructed pumpkin burgers look totally delicious. Pumpkin puree is mixed with sautéed onions, peppers, and corn for a mixture that is healthy and filling. The classic hamburger bun is replaced with a flour tortilla that gives this meal a scrumptious Southwestern flavor. Topped with crisp lettuce and chunky tomato salsa, these burgers make a delicious dinner for an impromptu party. Pair with a cool guacamole and crunchy chips and call it a meal! To make them for dinner tonight,
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
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
Fresh tomato salsa
- 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 a few minutes.
- 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.
- 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.)
- 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 tomato salsa, if desired.
NUTRITION INFORMATION: Per serving: 331 calories; 13 g total fat (3 g sat, 6 g mono); 8 mg cholesterol; 45 g carbohydrate; 12 g protein; 4 g fiber; 587 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).