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Very Ugly Vegan Burger Patties

Lately I have been eating too much meat, so I have been trying to have meat free days as a way to get more plant based food into my diet. Now, I am definitely not vegan or even vegetarian, and, I believe that no food groups should be cut out of a persons’ diet completely, but, I do think that everyone could use more meals that are meat free.

Now you might be wondering why it matters? Well, it matters because eating a diet rich in plant based foods (vegies, fruit, nuts, wholegrains, legumes), in conjunction with cutting out overly processed foods (white bread, refined sugars, packages convenience foods), scientific research says that your body can have lowered risks of getting heart disease, type 2 diabetes, high cholesterol and high blood pressure. It is also believed to be able to reverse some of the diseases mentioned previously (in some cases), as well as helping in the prevention of Alzheimer’s disease and Parkinson’s disease. I don’t know about you, but if there is even a small chance that something as simple as diet can give me a better chance of being healthier for longer, then I’m all for it.

I’m definitely not telling anyone to go vegan or vegetarian, however, I am telling you to try out a couple of meat free meals per week and see how it makes you feel. The things that you will notice immediately are that most plant based meals cost heaps less (when made at home of course), they are very filling, and they are less energy dense, meaning you can eat more (if you can fit it in), compared to the kilojoule/calorie count of meals containing animal products. Many people worry that they won’t get enough protein if they don’t eat meat every day, and, it’s just not true. If you are eating a balanced diet, then you should get enough protein. Although much of the protein you are eating on a plant based diet won’t be a ‘complete’ protein (containing all 9 essential amino acids), once it has been eaten with other foods, the amino acids will find each other and create the ‘complete’ protein.

Having said that lots of plant based foods aren’t ‘complete’ sources of protein, there are some foods that are, such as quinoa, buckwheat, and soy. Other ways to get your complete 9 essential amino acids in one meal are to combine certain foods together. By combining legumes, lentils or nuts with a grain like rice, wheat or corn, it creates a complete protein. Easy examples of this are peanut butter on toast, beans and rice, or hummus and pita bread.

In my recipe for very ugly vegan burger patties, I have combined beans, corn and wheat flour, making a complete protein once eaten. You’ll see why these are labelled very ugly, because they are not very attractive food, however, they taste so good that you won’t mind at all.

 

Very Ugly Vegan burger patties (9 burger patties)

 

2 x 400g cans of black beans (drained and rinsed really well)

1 x 400g can butter beans (drained and rinsed really well)

0.75 cup of frozen corn

3 tsp water

15g wholemeal spelt flour (or whatever flour you feel like using)

1 tsp dried cumin

1 tsp Smokey paprika

1 tsp dried turmeric

1 tsp ground cinnamon

1 tbsp. dried oregano

pinch of salt

Some extra flour for coating the burgers once they are rolled.

 

Thermomix method:

Put the butter beans into the Thermomix and blitz at speed 5, 3 seconds. Scrape down the sides.

IMG_0797

Add 1/3 of the black beans and all of the other ingredients, except the corn, the remaining black beans and the extra flour. Blitz for 3 secs at speed 5. Scrape down the sides.

Add the remaining black beans and corn, mix on reverse for 10 seconds, speed 1. Scoop out the mix into a separate bowl.

Form the burger mix into balls and coat in the extra flour. This will help keep them together as they are quite soft, as well as helping them brown when cooking. Once all of the burgers are made, pop them in the fridge for around 45 mins, this will firm up the burgers and make them easier to handle when cooking.

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To cook them, heat a pan with small amount of oil in a pan. Once the pan is heated, put 3-4 of the burgers in the pan and very gently flatten, but only a small amount. You still want them to be pretty thick.

They get soft when they are hot in the pan, so take care when flipping them. Once they have cooked down a bit they get firmer and easier to handle.

 

Once they are cooked, they are ready to eat.

 

Regular method:

Tip the butter beans into a bowl and mash really well until they are a really soft consistency.

Add 1/3 of the black beans, with all of the other ingredients (excluding corn, remaining black beans and extra flour), and mash them into the mashed butter beans. The black beans don’t need to be fully mashed, just broken down a bit.

Add in the remaining beans and corn, then stir them to combine together.

Form the burger mix into balls and coat in the extra flour. This will help keep them together as they are quite soft, as well as helping them brown when cooking. Once all of the burgers are made, pop them in the fridge for around 45 mins, this will firm up the burgers and make them easier to handle when cooking.

To cook them, heat a pan with small amount of oil in a pan. Once the pan is heated, put 3-4 of the burgers in the pan and very gently flatten, but only a small amount. You still want them to be pretty thick.

They get soft when they are hot in the pan, so take care when flipping them. Once they have cooked down a bit they get firmer and easier to handle.

Once they are all cooked, they are ready to eat.

 

Tips/notes:

  • Cooking the burger patties in oil helps to crisp up the outside, creating an outer shell that makes them easier to handle while they are hot and soft.
  • Once they cool down a bit after cooking they firm up a bit more.
  • These burger patties are also great broken up in a salad.

Macro Breakdown

Whole recipe:

Protein – 103.7g

Carbs – 204.6g

Fat – 20.8g

Energy – 6936 Kj/ 1660 Cal

 

Per Serve (9):

Protein – 11.5g

Carbs – 22.7g

Fat – 2.3g

Energy – 770.7 Kj/ 184.4 Cal

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