If you're looking for ways to get your whole family on board with more vegetarian food, we have a great new recipe for you to try this summer! Jam packed full of protein, nutrients and flavour, this burger will satisfy the most die hard meat lover and is sure to become a family favourite. Serve with oven roasted organic wedges and you've got yourself a healthy, home made alternative to a meal coveted by kids everywhere!
For the burgers:
- 1 x 400g can organic black beans, drained and rinsed
- 200g firm tofu
- 1 med sized beetroot, scrubbed and grated (can also use a carrot)
- ½ onion, finely diced
- 3 large mushrooms, finely diced
- 1 tsp herb salt
- 1 tsp ground pepper
- 1 tsp paprika
- 1 clove garlic, minced
- ¼ C mint leaves, chopped
- 2 T tamari
- ¾ C organic fine oats
- 1 organic, free-range egg
Spiced Potato Chips:
- 1 tsp cumin
- 1 tsp curry powder
- 2 tsp veg bouillon
- 4-6 large potatoes, scrubbed
- oil, for roasting
To serve, use whatever you usually like in a burger! Here are some ideas:
- 6 bread rolls or buns (we used ciabatta rolls from Shelly Bay Baker)
- mayonnaise or terra nut cashew cheese
- hot sauce
- tomatoes, sliced
- lettuce leaves
- gherkins, sliced
- red onions, sliced
Preheat oven to 200°C. Chop potatoes into wedges or chips and place in a roasting pan. Mix potato rub spices together. Drizzle oil over the potatoes and sprinkle with the spice mix. Mix well and place in the hot oven for 30-40 mins.
Mash beans in a large bowl. Using a clean tea towel, squeeze moisture out of tofu and crumble into the beans. Add the remaining ingredients and mix well using clean hands. If the mixture is too moist add a little flour, some breadcrumbs or more oats until the mixture can be easily shaped into patties. Leave for 5-10 minutes to allow mixture to firm.
Using a half cup measure, scoop out patty mixture and shape into flattened balls to match the size of your rolls. Heat a drizzle of oil on medium heat and, once hot, cook patties for 2-3 minutes each side until golden brown.
Place cooked patties on an oven tray. Cut rolls in half and place on another oven tray. Cook in oven for 5mins to lightly toast rolls and warm patties through.
Assemble burger to your liking!