You know those days where you’re in between grocery trips and you don’t want to make anything but you want to hole up at home and you don’t trust the delivery places to disclose all their ingredients? Yea, me too. Tonight was one of those nights. The fridge was almost empty save for some assorted vegetables and the only protein I had was in my cupboard, canned. Low and behold: the tuna veggie burger.
This recipe was quick and easy to make and turned out quite deliciously. You can serve the burger on a gluten-free bun with all the usual burger fixings or go for a low-carb version on a plate, like I did, topped with avocado and yogurt sauce. Yes, I know, “yogurt isn’t dairy-free!” but hear me out: I love yogurt. When I became lactose intolerant I was eating 2 servings of nonfat greek yogurt per day (protein!) and I’ve missed it immensely every day since. However, recently I discovered goat yogurt which, like goat cheese, I can tolerate with minimal gastrointestinal upset. I’ve tried a few brands, but my favorite is Capretta for its thicker texture and slightly sour greek yogurt taste, not to mention the 15 grams of protein per cup! So use the goat yogurt if you can. If not, no worries – the burgers will be delicious either way.
This recipe is:
• Refined sugar-free
• Dairy-free without the yogurt sauce
Healthy Gluten-Free Tuna Veggie Burgers with Goat Yogurt Sauce
makes 6 servings
• 1/4 cup minced onion
• 2 cloves garlic, minced
• 1 large zucchini squash, shredded, about 1 1/2 cups
• 3 medium carrots, shredded, about 1 1/2 cups
• 1 can white tuna, in water, drained and flaked
• 1 cup gluten-free bread crumbs, or ~2 pieces slightly stale gluten-free bread torn into small pieces
• 1 egg, lightly beaten
• 3 tablespoons golden flaxseed meal
• 1/4 teaspoon each black pepper, sea salt, cumin, cayenne pepper and turmeric
• 2+ tablespoons extra virgin olive oil, divided
1. Heat 1 tsp olive oil in a skillet over medium heat, cooking the onion and garlic for about one minute.
2. Increase heat to medium high. Add in the shredded zucchini and carrots and saute until barely tender. Be careful not to overcook – you don’t want the veggies getting too mushy.
3. Remove from heat and let cool. Meanwhile combine the tuna, gluten-free bread crumbs, egg, flaxseed meal, and spices in a large bowl.
4. Drain any excess moisture from the vegetables and add them into the tuna mixture, stirring until thoroughly combined.
5. Shape into six 4″ patties.
6. In the same skillet you used for the veggies, heat 1-2 tsp olive oil over medium-high heat until shimmering. Carefully transfer the veggie patties into the pan, cooking two at a time for about 3 minutes per side until lightly browned, adding more olive oil as needed.
7. Remove from heat and serve with avocado slices and yogurt sauce, below.
Goat Yogurt Sauce
• 1/2 cup Capretta plain nonfat goat yogurt
• 1 tablespoon fresh squeezed lemon juice
• 1/2 teaspoon cumin
• 1/4 teaspoon cinnamon
1. Combine all ingredients in a small bowl. Serve each patty topped with a generous tablespoon and enjoy!
How do you feel about “beefless” burgers? Let me know in the comments below!