Let’s be honest: who doesn’t love a good veg burger? In contrast to the common chickpea patty burgers that we can find just about anywhere as a vegetarian/vegan option these days, Sunshine Coast nutritionist, Abby Pollard, has created a unique, healthy and super delicious substitute that you can make in the heart of your very own home. Behold the ultimate recipe: beetroot, sweet potato, and brown rice patties. Serve with some buns hun, and you’ve got a burger that is a real tastebud-pleaser!
Abby’s essential ingredients:
“Beetroots are high in antioxidants, which is great for liver health and a good source of fibre to lower your blood pressure.”
“Brown rice is extremely high in fibre making bowel function more effective and helps keep you feeling fuller for longer. As a low GI option brown rice helps stabilized blood sugar levels and is also high in B vitamins such as B12.”
“Sweet potato is an amazing source of carbohydrates and also one of the best a sources of vitamin A.”
170g (2 small) beetroots
150g (1 Med) sweet potato, diced
1 cup cooked brown rice (1/2 uncooked)
2 tablespoons flaxmeal + ½ cup water
¼ cup sunflower oil
2 cloves grated garlic
1 tablespoon grated ginger
1 chilli, finely sliced (optional)
1 small onion, diced
½ medium size capsicum, diced
1 teaspoon ground coriander seeds
½ teaspoon paprika
1 medium carrot, grated
2-3 tablespoons coriander freshly chopped
½ GF plain flour
Sesame seeds to coat
1. In a large saucepan boil brown rice in 6-8 cups of water for 40 minutes. (Precooked brown rice is now available in grocery stores. However, make sure you read the ingredients list and ensure there are no sneaky nasties added. If using precooked brown rice skip this step).
2. Peel beetroots and wrap in alfoil. Peel and lightly oil sweet potatoes and place both on a baking tray. Bake at 200° for 20 minutes, until tender.
3. In a small bowl combine the flax meal with water. Set aside for 10 minutes until gel consistence forms.
4. Whilst vegetables are roasting prep all other ingredients.
5. In a large fry pan heat oil and fry garlic, ginger, onion, capsicum and chilli if included. When the onion begins to soften add the rest of the spices and fry for 30 seconds. Transfer to a large mixing bowl.
6. In a high-speed food processor blitz the roasted beetroot and sweet potato for 30 seconds. The mixture should still be slightly chunky.
7. Add to the large mixing bowl with the remainder of the ingredients and mix until combined.
8. Using the food processor process 1/3 of the patty mixture until well combined and add this back into the bowl.
9. Shape into 6-8 patties depending on desired size. Coat in sesame seeds and fry in the remainder of the oil until golden.
10. Serve on wholemeal (or preferred) buns.
This recipe is an extract inspired by Kunara Kitchen Warm Cookbook, $29.95, available from the Kunara website.