Courtesy of Paulina Cocina
These tuna and pumpkin burgers are a quick, simple, and nutritious meal that comes together with just a few pantry ingredients. The pumpkin adds moisture and a subtle sweetness, while the tuna provides protein and savory flavor. They’re perfect for a light lunch or dinner and cook in just a few minutes in a pan.
Ingredients
(Makes 4–5 burgers)
- 2 cans tuna, drained
- 2 tablespoons cooked pumpkin, mashed
- 1 egg white
- 1 tablespoon chopped parsley
- 1 garlic clove, finely minced
- 2 tablespoons breadcrumbs (add more if needed)
- 1 tablespoon sesame seeds
- Ground black pepper, to taste
- Oil, for cooking
Instructions
- In a bowl, mash the drained tuna with a fork until it is fully broken apart.
- Add the chopped parsley and minced garlic. Then mix in the mashed pumpkin, sesame seeds, and black pepper. Do not add salt, as canned tuna already contains enough salt and the burgers may become too salty.
- Add the egg white and breadcrumbs and mix everything together until it forms a soft dough. The mixture should be firm enough to handle; if it feels too soft, add a little more breadcrumbs.
- Form the mixture into balls and gently flatten them to shape the burgers. They do not need to be very thin.
- Heat a pan over medium heat with a little oil and cook the burgers until golden brown on both sides.
They pair beautifully with a high-fiber side like a cucumber and tomato salad and a half-cup of quinoa to round out the plate.
Nutrition facts per serving (2 burgers, 150 g, 5.3 oz):
Calories 264 kcal, Fat 10.2 g, Saturated Fat 1.6 g, Carbohydrates 8.8 g, Dietary Fiber 1.1 g, Sugars 0.9 g, Protein 33.2 g, Sodium 460 mg, Calcium 58 mg, Iron 2.2 mg, Potassium 305 mg, Vitamin C 1.3 mg.