Did you know frozen veggies are just as nutritious as fresh? We’ll show you how to use your frozen peas for more than icing down sore knees—like making a simple veggie burger that’s big on flavor and short on time.
Before we begin, let’s clear the air: Frozen vegetables are real vegetables. They are just as nutrient-rich as fresh vegetables, according to recent research. They’re also way more affordable, require less prep, and can hang out in the back of the freezer without turning all sorts of moldy. Now that’s a theme month we can get behind.
- 1 15-ounce can white beans, drained and rinsed
- 1 cup frozen spinach, drained and squeezed
- 1 egg, beaten
- ¼ cup frozen corn
- ¼ cup diced onion, frozen or fresh
- 1 teaspoon garlic powder
- 1 tablespoon lemon juice
- 2 teaspoons your favorite herbs or seasonings (suggestion: thyme, parsley, or sage)
- ¾ cup breadcrumbs, plus extra if needed to bind the burger together
- 1 tablespoon oil
- Salt and pepper to taste
- Whole-wheat hamburger buns
- Defrost spinach, strain out excess moisture, and squeeze dry with paper towels.
- Mash drained and rinsed beans with a fork to make a thick paste.
- Stir in remaining ingredients and form mixture into 4–6 patties.
- Lightly coat a skillet with oil. Cook patties on medium heat for 3–4 minutes each side, until browned.
- Serve on whole-wheat hamburger buns. Garnish with your favorite toppings.
Those wonderful white beans are fiber filled and protein packed. The spinach contains high amounts of Vitamins K and A, and the onions add Vitamin C to your diet.
Prepared and photographed by Joanna Carmona