It’s time for the veggie burger. Not the weird, brown, ‘this tastes like meat’ veggie burger, made with every scary, processed thing except meat. I’m talking about the veggie burger made with LOTS of fresh vegetables, seeds/nuts, rolled oats and spices. The ingredients could make up a hearty salad, but we’re not feeling salad-y today, we want burgers. And, although veggie-packed, these burgers will not taste like salad. You are going to love them, your friends and family are going to love them and even your meat-eating, terrified-you-might-make-them-eat-something-healthy-and-change-their-life friends and family will.
The seeds in this burger help it to retain the crunchiness once baked, while the sweet and rich beets and carrots, sharp onions, fresh herbs and green onions, all work together to add punches of fresh flavour. You have to trust me on this, because if you taste the mixture before the baking happens, there won’t be a lot of magic just yet. The ingredients get to know each other much better during the baking process, resulting in enhanced flavour and texture.
Turmeric is a champion in the anti-inflammatory world, but because it is crazy amounts of yellow (so too is everything in my kitchen because of it, btw) and it’s distinct flavour, it’s tricky to sneak it in without going in a curry-ish direction. If you don’t add too much, it could go unnoticed in a busy recipe, but by adding the cumin too, we can add some extra turmeric, and act like that richly-spiced flavour is what we were going for all along. Unlike the turmeric, no one will taste the dulse (seaweed) in the recipe, but its health-promoting minerals will be very present.
These burgers are cooked at a low-ish 325*F. There is no BBQ-ing/grilling in the Crushing Cancer Kitchen and we try to keep temperatures on the low side in general. This means less damage is done to the fats and enzymes in our foods, and fewer carcinogenic, burnt culinary moments (ahem, grill marks). More food for the healthy cells, less food for the cancer cells. Summer = BBQ for so many of us, but if you enjoy these burgers outside in the evening sun with a glass of bubbly water kefir, it will still feel like Summer and your body will not believe it’s luck. Your frisbee-throwing skills may even improve (no promises).
Enjoy these burgers in a collard green leaf with guacamole, tomato & red onion slices -bonus marks for fermented sauerkraut and broccoli sprouts. They also taste awesome as a salad topper and freeze extremely well, once cooked. I want one right now.
- 1c Rolled Oats
- ¾ c Rolled Oats, ground roughly into FLOUR (using a food processor or blender)
- 2c Nuts or Seeds (I used pumpkin, black sesame, sunflower seeds. If using nuts, chop them up)
- ½ large Onion (or 1 whole small onion), diced
- 2-3 Carrots and/or Beets, grated (about 1½ c)
- 1 bunch of Green Onions, sliced
- ½ bunch of Parsley or Cilantro, chopped (about ¾ c)
- 4 Garlic cloves, minced
- 1 Tbsp Cumin
- 3 Tbsp fresh Turmeric, grated (or 1½ Tbsp if dried)
- Freshly ground Black Pepper (to enhance turmeric absorption)
- 2 Tbsp Dulse (grind it up with the oat flour for convenience)
- 3 Tbsp Flax, freshly ground
- 1 c Peas, roughly pureed (frozen and thawed)
- 1 Lemon, juice and zest
- ½ c Water
- Sea(weed) Salt, to taste
- Preheat the oven to 325*F
- In a large bowl, mix the first 12 ingredients together (up to and including the dulse).
- In a separate bowl, mix the rest (pea purée, water, ground flax, lemon juice/zest) together and let sit for a minute while the flax thickens.
- Add the pea mixture to the rest of the ingredients and mix well.
- Taste for seasoning and add more salt if needed.
- Shape into patties, packing them tightly together with your hands (at this point, you can refrigerate them until you are ready to bake them)
- Line a baking sheet with parchment and melt 2 Tbsp of coconut oil on it (if it's not already melted, stick the sheet in the oven for a minute to melt it).
- Bake for 40-50 minutes, flipping the burgers halfway through.
- They should be firm and crisp on the outside. If still soft, let them go a little longer.