DIY Veggie Burgers
This week's Expert, Lindsey Kane, whipped up some top tips on gathering ingredients for your own take on veggie burgers, as well as a couple fresh recipes of her own ☺️ Let's take the time to really put the "do you" in "do it yourself"!
it's all about that Base.
[scroll down] The base of your burger will serve as a foundation for all the ingredients in your recipe and will bring a variety of textures to every bite! Use a mixture of leftover baked potatoes yams, or any mashed root veggie, cooked lentils or beans Change up the texture by using cooked whole grains like kamut, sorghum, quinoa and intact or partially mashed beans or lentils, as well as a mixture of veggies, like shredded carrots, peas, corn, greens, mushrooms, etc.
The key to a great veggie burger is using ingredients that bring a meaty umami flavor and a savory, creamy richness to mimic the presence of meat! Meaty Umami ingredients: Mushrooms (dried or cooked), eggplant, tomato paste, miso paste, Dijon mustard, and nutritional yeast. Here’s a great blog on developing plant-based umami flavor. Fatty Richness: Choose healthy plant based fats like tahini, almond butter, pureed toasted walnuts, or avocado.
Bind your dough with a mixture of wet and dry ingredients… Wet: Eggs, or a flax egg (1 Tbs flax + 2-3 Tbs water), or a Tbs of plain yogurt Dry: dry oats or garbanzo flour, buckwheat flour, or any ground whole grain.
Passport to Flavortown
[scroll down] This is the fun part! Choose an area of the world and gather staple ingredients used in that cuisine. For example, an Asian-themed burger could use ginger, garlic, chiles, and miso. Unfamiliar with flavor profiles? Here’s a guide on spices by cuisine, and here’s a guide on aromatics by cuisine. No need to panic, the more you cook and explore different cuisines, the more flavor profiles will become second nature to you! Hint: keeping a solid inventory of spices, vinegars, and international condiments will make preparing meals from around the globe easy-breezy! Feeling uninspired or overwhelmed? Simply sauté some onions, celery, and carrots (mirepoix), and a little garlic wouldn’t hurt!
[scroll down] Step outside your comfort zone and think outside the ketchup bottle – there’s plenty of nourishing condiments to explore! Consider a healthy spread like pesto, hummus, avocado, or tzatziki. Add a crunch with veggies like carrots, cucumber, cabbage, radish or jicama, or try kimchi for a dose of gut-friendly probiotics! Don’t forget to brighten things up with some acid like a squeeze of citrus or a splash of vinegar, or try grilled pineapple, mango, or orange segments. Add freshness with herbs like basil, cilantro, or parsley, or try a vibrant spicy green like arugula or watercress!
[scroll down] Go Streaking! Consider going bun-less and instead use collard wraps, butter or bib lettuce, or eat your burger on a bed of greens. Or eat your burger in between 2 Grilled or baked portabella mushrooms, eggplant rounds or potato rounds! Not ready to ditch the bun? Here are a few “A+ buns” you can find at the grocery store that feature real food ingredients: Food For Life 4:9 Sprouted Grains Burger Buns, Engine 2 Sprouted Grain Buns, Alvarado St. Bakery Sprouted Wheat Bun, Silver Hills Sprouted Bakery Buns.
now let's take a look at a couple of Lindsey's DIY Veggie Burger recipes!
bahn mi burger
[scroll down] 1 grated ginger 1-2 garlic, cloves, minced 1 scallion, chopped 1 cup shitake mushrooms 1 cup roasted Sweet potatoes ½ cup legumes mashed + ½ cup legumes reserved for texture 1-2 tbs Chinese five spice powder 1 tbs miso paste 1-2 tbs tahini ½ cup cooked whole grains 1 bunch fresh cilantro plain Greek yogurt or primal kitchen mayo (or avocado) sriracha 1 tsp thinly sliced jalapeño 1 lime, sliced crunchy veg: radish, carrots, cucumber, or kimchi
[scroll down] Stir-fry the garlic, ginger, scallions, and shitake mushrooms with 1 tbs of Chinese 5 spice powder. Set aside and allow to cool. Next, mash together the sweet potatoes and ½ cup legumes. Stir in tahini, miso paste, 1 tsp toasted sesame oil, and 1-2 tbs chopped cilantro– mix to combine. Gently stir in reserved legumes, mushroom mixture, and cooked whole grains. Add oats, or flour, or any dry ingredient in small doses, until the batter comes together and forms a dough-like texture. Taste and season with salt and pepper, and additional 5 spice powder as needed. Mold into patties and refrigerate for 15-20 minutes. Oven: Bake at 375 F for 20-30minutes, flipping half way. Stove Top: Heat a skillet over medium high heat with high quality oil and cook for 7-10 minutes, flipping half way. Mix the plain yogurt or mayo or avocado with a few squirts of sriracha. Smear onto burger and top with crunchy veg, a few sprigs of cilantro, jalapeños and finish with a squeeze of fresh lime. Dig in!
[scroll down] 1 head of garlic roasted garlic 1/4 cup thinly sliced asparagus, blanched 1 cup whole grains about ½ cup dry binder: oats, whole grain flour One 15-ounce can Chickpeas, drained 2 tbs chopped sundried tomatoes 1/4 cup chopped artichokes hearts 2 tablespoons chopped pitted olives 2 tablespoons chopped scallions 2 tablespoons tahini, hummus, plain Greek yogurt, or 1 egg or flax egg 1 tablespoon fresh lemon zest and juice ½ cup mixture of chopped herbs: basil, mint, parsley, cilantro or dill Salt & Freshly ground pepper Tzatziki, hummus, or pesto
[scroll down] Mash or puree the roasted garlic, half of the cooked whole grains, chickpeas and the 2 tablespoons of tahini; transfer the mixture to a bowl. Stir in the asparagus, artichokes, olives, sundried tomatoes, scallions, lemon juice, herbs and remaining whole grains. Add oats or dry ingredient as needed to bind the dough. Taste, and season with salt and pepper as needed. Mold into patties and refrigerate for 15-20 minutes. Oven: Bake at 375 F for 20-30 minutes, flipping half way. Stovetop: Heat a large cast-iron skillet with high quality fat and cook for 7-10 minutes, flipping half way. Top with hummus, pesto or tzatziki, crunchy veg and a squeeze of lemon. Enjoy.
For much more on Lindsay's DIY Veggie Burgers, check out the full article here
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