Sunflower Burgers: A Pecan-Sunflower Seed Patty with Tofu, Carrot & Spelt Flour — Yields 30

These are big-batch burgers — one recipe yields 30 patties, making them the ideal choice for retreat meal service or bulk freezer prep. The foundation is blended sunflower seeds and pecans: two nutrient-dense ingredients that, when ground fine in a blender and combined with mashed tofu, grated carrot or potato, garlic, onion, and tomato paste, produce a patty with extraordinary richness, protein density, and flavor. They bake at 350°F, get flipped once, and are served with tomato sauce or gravy.

Jump to Recipe ⬇

🌿 The Healing Ingredients

• Sunflower Seeds (4 cups, blended fine) — The primary ingredient and protein anchor of these burgers. Rich in vitamin E, selenium, magnesium, and phytosterols that actively lower LDL cholesterol. Blending to a fine meal creates a flour-like base that binds the entire mixture. → Shop Sunflower Seeds, Raw, Organic | Shop Sunflower Seeds, Raw
• Pecans (2 cups, blended fine) — Add extraordinary richness, monounsaturated fats, and ellagitannins with anti-inflammatory and gut-protective properties. Their natural oils contribute to the patty’s moisture and cohesion. → Shop Pecan Halves, Junior Mammoth, Organic | Shop Mixed Nuts Deluxe, Raw | Shop Mixed Nuts Deluxe, Raw, Organic
• Firm Tofu (mashed) — Provides additional complete protein, calcium, and isoflavones. Mashing thoroughly incorporates the tofu throughout the mixture, contributing to moisture and cohesion. → Shop Tofu, Firm | Shop Tofu, Extra-Firm
• Carrot or Potato (grated) — Adds moisture, natural sweetness, and bulk. If using potato, squeeze out excess moisture first — this is essential for a patty that holds its shape.
• Tomato Paste — Adds acidity, umami, lycopene (a powerful carotenoid antioxidant), and a rich, savory red color throughout the burger.
• Wholemeal or Spelt Flour — Provides the starchy binder that holds the mixture together during baking. → Shop Spelt Flour, Organic | Shop Whole Wheat Flour, Organic
• Garlic & Onion — Allicin, quercetin, and prebiotic fiber. → Shop Organic Garlic Granules

📖 The Two-Stage Blend Technique

Blending the sunflower seeds and pecans separately, then blending the remaining wet ingredients before combining everything, produces a more consistent, well-integrated mixture than combining everything at once. Separate blending ensures the seeds and nuts reach a uniform fine meal without over-processing the wet ingredients.

📋 The Recipe (Yields 30)

Ingredients

• 4 cups Sunflower seeds
• 2 cups Pecans
• 4 cups Carrot or potato, grated
• 1½ cups Firm tofu, mashed
• 3 cups Water
• 2 Tbsp. Stock Powder
• 4 Tbsp. Tomato paste
• ¾ cup Wholemeal or spelt flour
• 4 cloves Garlic
• 1 lg. Onion, finely chopped
• 1½ cups Breadcrumbs
• Salt to taste

Directions

1. Blend sunflower seeds until fine and place in a mixing bowl.
2. Blend pecans until fine and add to the sunflower seeds.
3. Squeeze moisture out of grated potato (if using).
4. Combine all other ingredients and mix well.
5. Scoop the mixture into burger shapes and place on an oiled baking tray.
6. Bake at 350°F for 20 minutes.
7. Turn burgers over and continue cooking until golden brown.
8. Serve with tomato sauce or gravy.

💡 Tips & Serving Ideas

An ice cream scoop is the fastest and most consistent tool for portioning 30 burgers — it gives uniform size and height for even baking. Pack the mixture firmly before scooping and flatten slightly with damp hands after placing on the tray. The burgers are ready to flip when the bottom is a deep golden brown. These freeze extremely well before or after baking. Serve with tomato sauce, mushroom gravy, or alongside a green salad and roasted vegetables for a complete retreat plate.

Part of The Healing Kitchen series at Black Hills Health Retreat.