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Wild Rice Pecan Burgers with a Creamy Sunflower Chive Spread

Yields1 Serving

This veggie burger is chock full of wholesome ingredients. This plant-based version is made with pecans, wild rice and chickpeas and then topped with a creamy sunflower chive spread and toppings that will satisfy your burger cravings.

For the Wild Rice Pecan Burgers
 1 cup cooked wild rice
 1 ½ cups chickpeas
 1 cup raw pecan halves
  cup chopped yellow onion
 3 minced (or pressed) garlic cloves
 ½ tsp sea salt (or to taste)
 5 cranks of fresh black pepper
  tsp cayenne
 1 tsp low sodium tamari
For the Creamy Sunflower Chive Spread
 ¾ cup hulled sunflower seeds
 3 tbsp chopped fresh chives
 1 tbsp fresh lemon juice
 2 tsp apple cider vinegar
 ½ tsp sea salt, or to taste
 ¾ cup filtered water
Burger Toppings:
 Sliced avocado
 Alfalfa sprouts
 Thinly sliced red onion
 Whole grain buns
Ahead of time:

cook wild rice and soak sunflower seeds in water for at least 4 hours (can soak longer in a jar in the fridge, ie. several days).

Make the veggie burgers:

combine all of the ingredients in the bowl of a food processor. Pulse 6 or 7 times. Then stop and scrape down the sides and give it a stir. Pulse another 4 to 5 times or until it holds together, but there are still bits and pieces left whole to give it texture.


Heat a ceramic nonstick skillet on the stove over medium-high heat. If using a traditional skillet, add a little oil to keep the burgers from sticking


Form 8 equally sized balls from the mixture and shape into patties about an inch thick. Place in the heated pan, and do not touch for 10 minutes. Check and make sure they have browned well before carefully flipping and cooking an additional 5 minutes to brown the other side too. Transfer to a plate for serving.

While the veggie burgers cook, make the spread:

Rinse and drain the soaked sunflower seeds and add to a blender with the remaining sauce ingredients. Puree until smooth, then taste for seasoning. (Make adjustments with salt and lemon juice if needed.)

To build the burgers:

Spread each bun half with the creamy sunflower chive spread and layer with a patty, sliced avocado, red onion, and sprouts, if desired. Serve immediately. Makes 8 small burgers of 4 large burgers. Leftover cooked patties store well in an airtight glass container in the fridge for up to 5 days.

Nutrition Facts

Amount Per Serving
Calories 230
% Daily Value *
Total Fat 16g25%

Saturated Fat 1.5g8%
Sodium 380mg16%
Total Carbohydrate 17g6%

Dietary Fiber 5g20%
Protein 7g15%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.