Earth Burgers
By Teresa Cutter
Healthy Recipes
Dressings Dips + Sauces Healthy Breakfast Healthy Chicken Recipes Healthy Dinners Healthy Drinks + Smoothies Healthy Fish Recipes Healthy Salads Healthy Side Dishes Healthy Slow Cooker Recipes Healthy Snacks Healthy Soups Quick + Healthy RecipesSpecial Diets
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What's great about it
Here is a recipe from my new cookbook Purely Delicious. Eating these burgers will automatically make you feel healthier! These yummy vegetarian style burgers are rich in superfood antioxidants and protein to aid muscle repair and help energise your body. They are delicious hot or cold and make the perfect portable meal to pack into any lunch box or stuff into lettuce wrappers and enjoy with smashed avocado and tomato salsa. I make mine using wholegrain steamed brown rice, which holds them together really well - you can also use cooked quinoa, however they are slightly more delicate.
Ingredients
Makes 10
1 carrot grated
1/2 cup kale, finely shredded
3 cups cooked organic brown rice or quinoa
4 spring onion, finely sliced
1/4 cup coriander or parsley, chopped
3 nori sheets, shredded
2 tablespoons pumpkin seeds
2 tablespoons sunflower seeds
250 g grated tempeh or organic tofu
2 tablespoons tahini
2 tablespoons tamari soy sauce (wheat free)
sesame seeds for rolling
Method
- Sauté carrot and kale in a saucepan with a little olive oil until soft. Allow to cool.
- Combine with the brown rice and rest of the ingredients (except the sesame seeds at the end)
- Mix well for 2 - 3 minutes with clean hands until the mix starts to hold together. ( I normally use disposable gloves for this) This is the most important step - the more you mix the better they stick together.
- Form into even sized burgers, roll in sesame seeds, then place onto a plate and into the fridge for about 30 minutes - 1 hour to set. The more time they have to rest and set, the better.
- Preheat your oven to 180 C.
- Place the burgers on a baking tray lined with baking paper.
- Brush with olive oil and bake for 30 minutes until golden.
Notes and Inspiration
Tahini helps bind the burgers and adds a good dose of calcium, whilst coriander adds minerals and acts as an anti-inflammatory. I also love to boost the nutrient + omega 3 profile of the burgers by adding grated carrot, kale, nori seaweed and spring onion.
More healthy recipes from Teresa Cutter
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