Whole Food Burger
This veggie bean-free burger is bursting with flavour and colour! Packed with nutritious ingredients, it’s an ideal choice for a healthy meal. Enjoy it with hummus on the bottom bun, crunchy little gem lettuce, slices of avocado, red onion, gherkins, or any other toppings you fancy!
Takes
Serves 4
Ingredients
- 150 g oats blended
- 300 g cooked sweet potato
- 100 g roasted red pepper (chopped)
- 100 g frozen spinach
- 1 red onion
- 2 cloves of garlic
- ½ tsp chilli powder
- 1 tsp salt
- 4 tbsp tamari
- 4 tbsp rice flour
- 4 tbsp Psyllium husk
- 4 tbsp gram flour (for coating)
Instructions
- Cook the Sweet Potato:Boil the chopped sweet potato until cooked through. Drain and rinse under cold water, then transfer to a medium mixing bowl.
- Prepare the Vegetables:While the sweet potato is cooking, peel and chop the onion, finely chop the garlic, and chop the roasted red peppers.
- Blend the Oats:In a blender, blend the oats until they reach a breadcrumb texture. Set aside.
- Sauté the Vegetables:In a medium non-stick pan, heat on high until hot. Add the chopped onion and cook until it begins to brown (approximately 3-4 minutes).Reduce the heat to medium, add the garlic, and stir for 2-3 minutes.Add the defrosted spinach, chopped roasted red peppers, and a small pinch of salt. Mix well and cook for an additional minute.
- Combine Ingredients:In a large bowl, combine the cooked sweet potato, sautéed vegetables, blended oats, tamari, rice flour, and psyllium husk.Mash the mixture with a potato masher, leaving some texture, until well mixed and the spinach and red pepper are evenly distributed.
- Shape the Burgers:Shape the mixture into 4 large (160 g each) or 5 smaller burgers.
- Coat the Burgers:On a large plate, sift the gram flour and lightly coat each side of the burgers.
- Cook the Burgers:Heat a clean non-stick pan on high heat. Once warm, reduce to medium and cook the burgers until they form a nice crust on the outside, about 5-7 minutes per side.
- Serve:Serve the burgers on buns topped with hummus, crunchy little gem lettuce, slices of avocado, red onion, gherkins, or any additional toppings you desire. Enjoy!