I have been experimenting for months to try to find a tasty meat- free burger that appeals to my family and friends. I have been promising to blog the recipe but wanted to wait until I was happy with it- I think I have finally got there! The beauty of this recipe is you can adapt it to your own tastes using different herbs and spices- the basis of the recipe is very simple.
1.5 cups of cooked quinoa
1.5 cups sweet potato-
1/2 cup cooked forbidden black rice ( or wild rice ) this adds texture.
1/2 cup cooked brown rice
1/2 onion – finely chopped
1/4 cup dried cranberries- soaked, rinsed , dried and roughly chopped
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
2 cloves garlic- finely chopped
1/2 teaspoon chili flakes
1/2 cup fresh chopped herbs- parsley, cilantro ( coriander), sage
1/2 teaspoon dried thyme
1 tablespoon balsamic vinegar
Chickpea ( garbanzo bean) flour
1) Peel and cut sweet potato in to 1″ cubes- drizzle with EVOO and roast in a hot oven ( 400F / 200C) until tender. Mash and place in a large bowl with cooked quinoa and cooked rice.
2) Sauté onion , chili flakes and garlic in a little EVOO until onion is translucent and going soft. Add balsamic vinegar and sauté gently until the vinegar has evaporated.
3) Next, put sunflower and pumpkin seeds in a processor and give them a quick blitz , so they are still chunky.
4) Add onions, seeds, cranberries and herbs to the large bowl .
5) Add chickpea flour one tablespoon at a time until the mixture is dry enough to make in to burger patties.
6) Mould mixture in to about 8 patties. Coat your hands with a little chickpea flour to stop your hands becoming a sticky mess! Place burgers on to a sheet of parchment paper on to a tray and pop in the fridge until ready to cook. Place in the fridge for at least an hour to firm up the burgers before cooking.
7) Add a tablespoon of EVOO to a frying ,or griddle pan, on a medium high heat- sauté the burgers until light brown on both sides. The sautéed burgers can be kept in the fridge and then re-heated on a baking tray in the oven ( 350F) for about 10 minutes, turning once. I like to sauté the burgers and then place them back in the fridge , they will keep for several days, and then re-heat in the oven when needed. This makes them firmer and less likely to crumble. You can, also, just bake the patties in the oven ( no need to fry).
We enjoyed our burgers with a quick homemade salsa: 1/2 chopped ripe mango, I large chopped tomato, 1-2 chopped spring onion ( green onion), salt, squeeze of lemon juice and a few chili flakes…. Delicious.
Contains protein, iron, calcium
Forbidden Black Rice- known as ‘forbidden rice’ as the Emperors of China realized the benefits of the rice and wanted to keep it for themselves! It contains 18 amino acids, iron, calcium, carotene, zinc and copper. Research by by Dr. Zhimin Xu states’ “just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fibre and vitamin E antioxidants”. It has a nutty taste and texture.