earth burgers

Like many Primary School children across Australia, my daughter participated in enviroweek13 last week. Her ‘challenge’ was to become a vegetarian for the week. One of the best steps you can take towards sustainable eating is eating less meat overall. Meat is one of the most resource intensive foods to produce so decreasing your consumption or just adopting the’ Meatless Monday’ policy is an easy way to cut your carbon foot print and it’s good for your health.

Although we are not a big meat eating household to go without any for the entire 7 days meant coming up with a few new recipes! So I revisited a few of my favourite websites and I have to say The Healthy Chef is always at the top of my list. Her food never fails me – it is always simple to make, packed with healthy ingredients and delicious. We decided her earth burgers sounded right up our alley and gave them a try. The result – a new household favourite :)

What's Good About Them

Quinoa is gluten free and has a low GI of 53.  It is a complete protein which means that it contains all the essential amino acids that the body needs for muscle building and repair. Tempeh, which is made from fermented soy beans helps to contribute good bacteria into the gut. Tempeh also pumps up the protein content of the burger that can help nourish your immune system. You can substitute chickpeas for tempeh and this will also give you a good hit of protein. 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 chia seeds or flaxseeds.

Ingredients

3 cups cooked quinoa 1 carrot grated
4 spring onion, finely sliced
2 bunches coriander (cilantro), chopped
¼ cup sunflower seeds
250 g grated tempeh (or 1 tin of chickpeas)
¼ cup tahini
4 tablespoons tamari soy sauce (wheat free)
sesame seeds for rolling

Sauté carrot in a saucepan with a little olive oil or water until soft.
Combine carrot with the quinoa, spring onion, coriander, sunflower seeds, tempeh, tamari, tahini.
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 a little. The more time they have to rest and set, the better.
Makes 10.

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