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  • Writer's pictureDebbie Marsh

Butternut Squash-Carrot Burgers

Revamped Butternut Squash-Carrot Burger: A Recipe Packed with Flavor and Nutrition

Butternut Squash-Carrot Burgers

I originally crafted this Butternut Squash-Carrot Burger recipe in November 2013 when I was deeply immersed in exploring raw foodism. I've since revisited and refined it, motivated by its potential to facilitate a smoother transition to a predominantly plant-based diet. Not only is this recipe bursting with flavor, but it also encapsulates the essence of wholesome, raw eating.

Revamped Butternut Squash-Carrot Burger Recipe:

Ingredients for the Burger:

  • 1/2 cup whole raw sunflower seeds

  • 1/2 cup ground raw sunflower seeds

  • 1/2 cup ground raw flax seeds

  • 1/2 to 2/3 cup purified water (adjust as needed)

  • 1 cup raw pecans

  • 1 1/2 cups chopped carrots

  • 2 cups cubed raw butternut squash

  • 1 1/2 tablespoons your favorite seasoning mix


  1. Blend carrots, butternut squash, and pecans in a food processor until smooth.

  2. Incorporate ground sunflower and flax seeds, processing until well combined.

  3. Add water and seasoning gradually, ensuring a consistent mix.

  4. Pulse in the whole sunflower seeds for texture.

  5. Form the mixture into patties and dehydrate on trays for 8-10 hours, flipping once. Adjust drying time based on texture preference.

  6. These can be enjoyed warm straight from the dehydrator or stored for later consumption.

Serving Suggestions:
  • Serve the burger on a slice of raw bread or crackers, topped with mashed avocado for added creaminess and a dose of healthy fats.

  • Accompany with a choice of lettuce. If lamb’s lettuce is unavailable, substitute with leafy greens like red lettuce or butter lettuce, which offer a variety of nutrients and a refreshing crunch.

  • For a complete meal, pair with a side of raw spiralized zucchini noodles or a fresh salad.

Storage Recommendations:
  • Refrigerate: Place the burgers in an airtight container, separating layers with parchment paper. They will keep for up to 5 days.

  • Freeze: For longer storage, freeze the burgers on a tray before transferring them to a freezer-safe bag. They can be frozen for up to 2 months. Thaw in the refrigerator overnight before serving.

A Nutritional Overview:

Ingredients and Their Health Benefits:

Whole & Ground Sunflower Seeds: Excellent source of vitamin E, magnesium, and selenium. These nutrients support cardiovascular health, lower inflammation, and enhance the immune system.

  • Ground Flax Seeds: High in ALA (alpha-linolenic acid), a type of omega-3 fatty acid, and lignans, which have antioxidant properties. They're also a great fiber source, aiding in digestive health.

  • Raw Pecans: Packed with monounsaturated fats, protein, and fiber, contributing to heart health and weight management.

  • Carrots: Rich in beta-carotene (which the body converts to vitamin A), promoting good vision and immune function.

  • Butternut Squash: Offers a good dose of vitamins A and C, potassium, and fiber. These support eye health, immune function, and digestive health.

  • Favorite Seasoning Mix: Depending on the mix, can add various antioxidants and nutrients.

Nutrition Facts (per burger, approximately):
  • Calories: 320 kcal

  • Protein: 8 g

  • Fat: 24 g (with a significant portion coming from healthy fats)

  • Carbohydrates: 20 g

  • Fiber: 8 g

  • Sugar: 4 g (naturally occurring)

Note: These values are estimates and can vary based on exact ingredient portions and substitutions.

This Butternut Squash-Carrot Burger is more than a delicious raw vegan meal; it's a nutrient-dense choice that supports a healthy lifestyle. Whether you're fully committed to raw eating or simply looking to incorporate more plant-based foods into your diet, this recipe offers a flavorful and nutritious option. Enjoy the rich textures and health benefits with every bite!

Note: For the raw bread, I recommend Ani Phyo’s Black Sesame Sunflower Bread from page 153 of Ani’s Raw Food Kitchen. An excellent companion to these burgers, the book is available on Amazon, offering an array of delightful raw recipes.

Disclaimer: The insights and recipes shared here come from personal experience and research, not from a medical or nutritional expert. For any dietary or health modifications, please consult a healthcare professional. Embrace this information as part of your wellness journey.

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