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High_protein_burger_uncooked_p120_-_small
Alistair Richardson
Vegan

Wholefood burgers

A tasty, filling vegan burger recipe from The Happy Pear

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Ingredients

  • 1 × 400g tin of black beans
  • 200g roasted sweet potato
  • 2 red onions
  • 2 garlic cloves
  • 2 tablespoons oil
  • 300g cooked quinoa
  • 100g cashew nuts
  • 2 tablespoons ground flax seeds
  • 6 tablespoons water
  • 2 tablespoons psyllium husks
  • 1 small bunch of fresh coriander, chopped
  • Juice of 1 lemon
  • 2 tablespoons tamari or soy sauce
  • 1 tablespoon cumin seeds
  • 1 teaspoon salt
  • ½ teaspoon freshly ground black pepper
  • Panko breadcrumbs
  • A little non-dairy milk (to help breadcrumbs stick)

Directions

  1. To roast the sweet potato, bake in the oven at 180°C fan/400°F/gas 6 for approx. 25 minutes, until softened and starting to crisp on the outside.
  2. Drain and rinse the beans.
  3. Cook the quinoa according to the packet instructions, then set aside.
  4. Finely chop the cashew nuts.
  5. You can use a flax ‘egg’ to replace hen’s eggs as a binder in vegan cooking. Soak the ground ­flax seeds in the water and leave to coagulate for 5 minutes or so. The ground flax will soak up all the liquid and form a gloopy, glue-like consistency that works perfectly as a binder. Set aside.
  6. Peel and finely chop the onions and garlic.
  7. Heat the oil in a medium-sized frying pan on a high heat. Add the onion and garlic and cook, stirring occasionally, for 3 to 4 minutes. Remove the pan from the heat and set aside.
  8. In a large bowl, mash the beans, sweet potato, fried onion and garlic using a potato masher. Add the quinoa, cashew nuts, binder (the flax ‘eggs’ and psyllium husks), coriander, lemon juice, tamari/soy sauce, cumin seeds, salt and pepper.
  9. Mix really well until thoroughly combined. The mixture should be nice and firm and easy to shape into burgers. Taste and adjust the seasoning with a little more salt, pepper or lemon juice if needed.
  10. Shape into 120g to 150g burgers.
  11. Heat another splash of oil in a large non-stick frying pan on a medium heat. Dip each burger into non-dairy milk and then into the panko breadcrumbs. Then add to the hot pan and fry for 2 to 3 minutes on each side, until nicely charred and cooked through. (Cook the burgers in batches or in two pans if necessary so that you don’t crowd the pan.)
  12. Alternatively, you could bake the burgers in the oven. Rub each side of the burgers lightly with oil and place on a baking tray. Bake in the oven at 180°C fan/400°F/gas 6 for 20 minutes, flipping them over halfway through.
  13. Assemble the cooked burgers with whatever buns, sauces and toppings you like!

Recipe from The Happy Pear: Vegan Cooking for Everyone by David and Stephen Flynn published by Penguin Life. Thehappypear.ie

Image by Alistair Richardson