Veggie Burger with California Prunes

Gut-friendly Recipe

No fast-food guilt here! The wholesome plant-based ingredients in these veggie burgers hold the promise of a diverse gut microbiota. Fiber and antioxidant-packed beans, seeds and California Prunes are a recipe for supporting a thriving community of beneficial bacteria in the gut. An abundance of these “good bugs” is associated with better overall health and well-being for body and brain!

Servings: Makes 4 servings


12 California Prunes
1 Egg
1 Tbsp. (15 mL) vegetable oil
½ Onion, finely chopped
2 Garlic cloves, minced
3 Tbsp. (45 mL) Pumpkin seeds, roughly chopped
1 can (540 mL/19 fl.oz ) Kidney beans or white navy beans, drained and rinsed
4 Tbsp. (60 mL) Rolled oats
1 Medium carrot, peeled and grated
1 Tbsp. (15 mL) Flax seeds
1 Tbsp. (15 mL) Chopped fresh coriander or parsley
½ tsp. (3 mL) Chili powder
1 Tbsp. (15 mL) Cocoa powder
Dash Worchester Sauce (optional)
Black pepper
4 Tbsp. (60 mL) Sesame seeds for coating the burgers (optional)
2 Tbsp. (30mL) Vegetable oil

Gut-friendly swap: Replace 1 egg with 1 Tbsp ground flaxseed + 3 Tbsp water for a plant-based fiberlicious gut pleaser!


In a blender, blend prunes with egg to make a purée.

In a fry pan, heat oil and cook onions and garlic for 2 mins. Add pumpkin seeds and cook for 1 more min.

In a large bowl mash beans with a fork.

Add remaining ingredients (except oil and sesame seeds) and combine thoroughly using a metal spoon.

Cover and refrigerate for at least 30 minutes until the mixture becomes firm.

Divide mixture and shape into 8 patties.

Place sesame seeds in a small dish and place each pattie into dish coating each side; set aside.

On a hot oiled grill, cook burgers over medium heat for 4 to 5 minutes per side. Burgers should be crispy on the outside and cooked through.

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