14
Kacey's Gut Sexy Burgers
Prep Time:
25 Minutes
Cook Time:
15 Minutes
Serves:
8 Servings
About the Recipe
Model Kacey’s guilty pleasure choice of burgers are so appropriate for BBQ Summer season and this recipe brings out the best of plants to satisfy the meaty pangs.
- Sunni Patel, PhD
The combination of brown rice, black beans and walnuts amp up the fibre content along with the wheat gluten to ensure it is protein heavy.
Mushrooms add the extra hit of Vit D and Selenium to the Vit B6, C, Folate, K, Iron and Potassium in the burgers from the beans.
Courgette fries to accompany the dish help to add more prebiotic fibre.
Ingredients
Burgers:
100g walnuts
225g mushrooms
2 medium onions (roughly diced)
1 tbsp olive oil
4 tbsp soy sauce
2 tbsp balsamic vinegar
1 tbsp cumin powder
2 tbsp garlic (minced)
235g black beans
235g precooked brown rice
50g pre-boiled beetroot and 4 tbsp beetroot water
2 tbsp tomato puree
3 tbsp vegan Worcestershire sauce
3 tbsp liquid smoke
1 tbsp dried oregano
1 tsp black pepper
65g vital wheat gluten or good vegan mince
Courgette Fries:
2 courgettes (cut into fries)
6 tbsp plant based milk
4 tbsp vegan parmesan or nutritional yeast
1 tsp dried oregano
½ tsp Black pepper
Preparation
Step 1
Blitz the walnuts, mushrooms and onions in a food processor until finely and evenly minced.
Step 2
Cook off the mixture on a low heat with the olive oil, soy sauce, balsamic vinegar, cumin powder and garlic until any moisture is evaporated. Let the mixture cool.
Step 3
To prepare the fries, combine the dry ingredients in one bowl, and the milk in another. Dip the fries in the milk first and then coat with the dry mix and line on a baking tray. Bake in the over at 180°C for 20 minutes.
Step 4
Combine the black beans, rice, beetroot, beetroot water and tomato puree and blend in a food processor.
Step 5
In a large bowl combine the cooled walnut, onion and mushroom mixture with the black beans and rice mixture. Mix well, and add the Worcestershire sauce, liquid smoke, oregano, pepper and wheat gluten.
Step 6
Using your hand combine and knead the mixture for several minutes to get a meaty texture. Shape into burger patties 1cm thick.
Step 7
Cook the patties on a griddle or on the BBQ.
Step 8
Serve on toasted sourdough buns with vegan mayo and toppings of your choice (pickles, sauerkraut, lettuce, cooked onions, tomato, avocado).
Step 9
Enjoy with the courgette fries.