It’s Burger season! The May long weekend has come and gone and people are lighting up their barbeques and throwing on a piece of meat, often overcooking it and tossing it on a white bun. This seems to be the tradition, but it doesn’t have to be!
As you have just learned meat does not equate protein or a healthful part of the diet. In fact, once cooked or shall I say putrefied as it is on a grill your meat becomes less edible and your body has to work extra hard just to break it down. That being said, there is a time and place for everything. If you are going to choose to eat meat, please source natural and organic suppliers such as The Healthy Butcher or other local choices and don’t over-cook your meat!
However, eating a veggie burger which is much easier for your body to digest, tastes amazing and is loaded with healthful plant based protein is a great way to go this summer. Now I have to admit, even some veggie burgers can be made with poor quality ingredients. Especially if made from the wrong kind of soy or some other derivative that is not natural. There can be so many preservatives and sodium shoved into a “natural” veggie patty. Then it is frozen, packaged and sold as a health food. This is where you need to do your homework and look at those labels!
What I am talking about here is a whole food veggie burger make with whole grains, seeds, veggies and love! It can be quite easy, just following a certain formula to get the right consistency and texture, and even if you don’t and it still tastes good, than that works too.
So I decided to take some of my favourite gluten free and vegan ingredients and blend them all together in a food processor for form patties that look like this.
Kind of looks like a real burger…right?
Once the patties are formed and baked, the next step is to pop them in the oven. Of course you can throw them on the BBQ as well, I would suggest putting them on a pan on some parchment as you wouldn’t want them to fall apart or get too overcooked.
Then once they are done, you can load them onto a sprouted bun, wrap, top on a salad, wrap in some collard greens or eat just as is.
Beet Quinoa Veggie Burger
What’s in it:
1 cup cooked quinoa
1/4 cup sunflower seeds
1 clove garlic, chopped
2 tbsp chopped parsley
1/2 red onion, peeled and chopped
1/4 cup grated carrot
3/4 cup cooked white beans
2 tbsp grated beets
1 tbsp tamari
2 tbsp brown rice flour
1 tsp kelp granules
1/2 tsp mustard powder
1/2 tsp ground cumin
1 tsp sea salt
1 tsp tapioca powder
3 tbsp fresh parsley
How it’s made:
Line a tray with parchment paper and pre-heat oven to 350F (optional).
1. In the bowl of a food processor place sunflower seeds and grind until a fine flour is made. Add the quinoa, garlic, parsley, onion and carrot, pulse until combined.
2. Add the white beans and continue to blend until smooth.
3. Put this mixture in the mixing bowl and add the remaining ingredients. Stir until everything is mixed together.
4. Take approx 1/4 cup of the mixture out, divide and form into 6-8 patties.
5. Place on baking tray and place into the oven for 20 minuts. 10 minutes each side to get them crispy.
6. Alternatively, place the patties on a grill for 3-5 minutes.
You can get more delicious knowledge by checking out Marni’s Weekday Meal Planning e-book, available here: http://www.marniwasserman.com/ebooks/
Do you make your own veggie burgers? What in them?
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