Veggie burgers are perfect, they are so versatile. They can be a meal on their own or a side accompaniment to a dish.
For a long time I looked around supermarkets, reading the ingredients on the packet of the burger. At first glance they seam healthy, then you read the ingredients, They’re filled with so many chemicals and preservatives, hidden sugars and are laden with salt! Most of the time they’re not even vegan as they add milk powder or egg to them.
I’ve always wanted to have one, but they tend made with beans and i’m allergic to them! I decided to create a perfectly healthy veggie burger thats gluten, bean and sugar free and also vegan of course. Oh I also should mention its oil free, low fat and flour free.
In this recipe, the main ingredient is of course the quinoa. Quinoa has some amazing health benefits. Not only is it a complete plant protein, it’s loaded with fibre (at least twice the amount of white rice) which can help you feel fuller for longer and it’s gluten free! It also contains many vitamins and minerals including iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E which are all essential for proper functioning. Quinoa contains fatty acids “About 25% of quinoa’s fatty acids come in the form of oleic acid, a heart-healthy monounsaturated fat, and about 8% comes in the form of alpha-linolenic acid (ALA), the omega-3 fatty acid most commonly found in plants.” Quinoa contains large amounts of flavonoids, including Quercetin and Kaempferol. These are potent plant antioxidants with numerous health benefits. These important molecules have been shown to have anti- inflammatory, anti-viral, anti- cancer and anti-depressant effects.
It’s also a low GI food product, so this slow release of energy wont spike your blood sugar and it will help you stay sedated longer.
I love beetroot, I think its such an underrated vegetable! No one really ever talks about it. It has a lovely sweet taste and the colour is so pretty (although it does get pretty annoying when it stains everything) Beets are extremely high in antioxidants, mainly due to their deep, rich purple colour. They help with detoxifying the body. The betalin pigments in beets support your body’s Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. This also helps to purify your blood and your liver. They help to fight inflammation as they contain betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. Of course, they’re also rich in vitamins and minerals such as vitamin C, fiber, potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects. Its also known to lower blood sugar, wow now you know why I love them so much!
In this recipe, I have decided to exclude bread as the “bun” and instead replace it with a large portabello mushroom. It keeps it gluten free and it’s a healthier option.
- 1 Cup Quinoa (Dry)
- ¾ Cup shredded pumpkin
- 1¼ cup shredded Beetroot
- Tamari (can also use soy sauce)
- 8 Button Mushrooms
- 2 Tbs Flax Meal
- 4 Flax Eggs
- 1 tbs Sesame Seeds
- 3 Tbs Dukkah
- 1 Tsp Sweet paprika
- 2 Large Portabello mushrooms (for the bun)
- Mixed Lettuce
- + Anything else you may like
- Cook quinoa in 2 parts vegetable stock (salt reduced) one part quinoa. Place in a large bowl.
- Grate the beetroot and pumpkin and add to the bowl of cooked quinoa.
- Chop mushrooms into small cubes and sauté over a medium- high heat with tamari until very very soft.
- Add the cooked mushrooms to a bowl. With either a fork or a potato masher, crush untill very small and all brought together. Add to the bowl of quinoa.
- Add a dash of tamari, the flax meal, the flax egg, sesame seeds, and the spices. Mix together.
- With your hands, roll the mixture into a ball and then flatten into the shape of a burger. Place on a baking tray lined with baking paper.
- Bake in the oven on 180ºc for 15 minutes on each side.
- While they are cooking, peal and remove the stem from two portabello mushrooms. Heat up a chargrill pan with some coconut oil. When the pan is heated, cook the mushrooms, flipping over when bar marks begin to appear and they've softened.
- Place the burger and fillings (avocado, lettuce, tomato) inside the mushroom and layer. Enjoy!