Here is a recipe from my new cookbook Purely Delicious. Eating these burgers will automatically make you feel healthier ! These yummy vegetarian style burgers are rich in super food antioxidants and protein to aid muscle repair and help energise your body. They are delicious hot or cold and make the perfect portable meal to pack into any lunch box or stuff into lettuce wrappers and enjoy with smashed avocado and tomato salsa. I make mine using wholegrain steamed brown rice, which holds them together really well – you can also use cooked quinoa, however they are slightly more delicate. Cook in a moderate oven or shallow fry over a low to medium heat with a little olive oil.
What’s good about it:
Brown rice is great to use if you have digestive issues. It’s a lovely, mild in flavour and gluten free. It’s also a source of B vitamins that are needed for energy metabolism. If you’re using quinoa, it is gluten free and has a low GI of 53. quinoa is a complete protein which means that it contains all the essential amino acids that the body needs for repair. It’s also a good source of lysine, an amino acid important for tissue growth and repair, which makes it a perfect meal after a hard workout. Your body needs protein for repair and quality carbs to replenish glycogen and quinoa is a good source of both. For added protein I’ve added grated tempeh which is made from fermented soy beans. Tahini helps bind the burgers and adds a good dose of calcium, whilst coriander adds minerals and acts as an anti-inflammatory. I also love to boost the nutrient + omega 3 profile of the burgers by adding grated carrot, kale, nori seaweed and spring onion.
1 carrot grated
1/2 cup kale, finely shredded
3 cups cooked organic brown rice or quinoa
4 spring onion, finely sliced
1/4 cup coriander or parsley, chopped
3 nori sheets, shredded
2 tablespoons pumpkin seeds
2 tablespoons sunflower seeds
250 g grated tempeh or organic tofu
2 tablespoons tahini
2 tablespoons tamari soy sauce (wheat free)
sesame seeds for rolling
Sauté carrot and kale in a saucepan with a little olive oil until soft. Allow to cool.
Combine with the brown rice and rest of the ingredients (except the sesame seeds at the end)
Mix well for 2 – 3 minutes with clean hands until the mix starts to hold together. ( I normally use disposable gloves for this) This is the most important step – the more you mix the better they stick together.
Form into even sized burgers, roll in sesame seeds, then place onto a plate and into the fridge for about 30 minutes – 1 hour to set. The more time they have to rest and set, the better.
Preheat your oven to 180 C.
Place the burgers onto a baking tray lined with baking paper.
Brush with olive oil and bake for 30 minutes until golden.
Notes + Inspiration
To cook in a pan:
Heat a little olive oil in a large heavy based saucepan over a low heat.
Cook the balls for 5 minutes each side until golden and crisp. Be gentle these are delicate.