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Cook Along Kitchen Webinar: 30-Minute Meals

Cook Along Kitchen logo with a chef hat and utensils

Wellness Pillars: Physical Well-Being

Presenter: Shannon Parks, MPH, RDN, CPH, Registered Dietitian, Cigna Onsite Nutrition Health Coach

Does it feel challenging to get healthy, tasty dinner meals on the table in a reasonable about of time? Shannon shares tips on how to make a quick and easy weeknight meal in under 30 minutes. Learn to prepare great protein-rich lunch or dinner meals for the week ahead. In this webinar, we’ll be making nutrient-packed veggie burgers from scratch!

Join us for a 45-minute cooking demo.

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More Information

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Recipe from Eating Well

Ingredients

  • 4 Tbsp. tahini, divided
  • 1 Tbsp. lemon juice
  • 3 tsp. white miso
  • 1 ¼ tsp. onion powder
  • 1 ¼ tsp. garlic powder
  • 1 ¼ tsp. black pepper
  • 2 Tbsp, water
  • 1 tsp. chopped fresh chives, plus 2 Tbsp.
  • 1 15-oz can no-salt-added chickpeas, drained and rinsed
  • 1 tsp. ground cumin
  • ¼ cup fresh parsley leaves
  • ½ cup shredded zucchini
  • 1/3 cup old-fashioned rolled oats
  • 1 Tbsp. olive oil
  • 4 whole grain hamburger buns
  • Arugula & sliced tomatoes for toppings

Directions

  • Combine 2 Tbsp. tahini, lemon juice, 1 tsp. miso, ½ tsp. onion powder, ¼ tsp. garlic powder, ¼ tsp. black pepper in a small bowl. Gradually whisk in water until mixture is smooth. Stir in 1 tsp. chopped chives. Set aside.
  • Place chickpeas, cumin, salt, 2 Tbsp. tahini, 2 tsp. miso, 1 tsp. garlic powder, 1 tsp. pepper, ¾ tsp. onion powder in a food processor. Pulse, stopping as needed to scrape down the sides, until a coarse mixture forms that holds together when pressed. Add parsley and 2 Tbsp. chives; pulse until herbs are finely chopped and incorporated. Transfer to a bowl.
  • Squeeze zucchini in a clean towel to remove extra moisture. Add the zucchini and oats to the chickpea mixture, using your hands to combine, pressing to mash together. Form the mixture into 4 equally sized patties.
  • Heat oil in a large non-stick skillet over medium-high heat. Add the formed patties and cook until golden and beginning to crisp, 4-5 minutes. Carefully flip and cook until golden brown, 2-4 minutes more.
  • Serve the burgers on buns with the tahini-ranch sauce, arugula, and tomato slices.

Nutrition Facts
Yield: 4 servings 
Serving size: 1 patty on a whole wheat bun
Calories: 373 calories  
Carbohydrates: 39 gm 
Fiber: 9 gm
Sugar: 5 gm  
Protein: 13 gm 
Fat: 15 gm 
Sodium: 531mg 

3/4/24