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Marni's Veggie Burgers

Vegan and Gluten-Free Patties

It’s Burger season! The May long weekend has come and gone and people are lighting up their barbecues and throwing on a piece of meat, often overcooking it and tossing it on a white bun. This seems to be the tradition, but it doesn’t have to be.

From my perspective, there are many sources for plant-based proteins that can replace what you may think constitute a “burger”. Meat is not the only source of protein for a balanced diet. In fact, once cooked, as it is on a grill,  meat becomes less edible and your body has to work extra hard just to break it down. That being said, there is a time and place for everything. If you are going to choose to eat meat, please source natural and organic butchers or other local choices and most importantly, don’t over-cook your meat!

For me, of course, I prefer eating a veggie burger which is much easier for your body to digest, tastes amazing and is loaded with healthful plant-based protein and is a great way to go this summer. Now I have to admit, even some veggie burgers can be made with poor quality ingredients. Especially if made from the wrong kind of over processed, non organic soy or some other derivative that is not natural. There can be so many preservatives and sodium shoved into a “natural” veggie patty. Then, many are frozen, packaged and sold as a health food. This is where you need to do your homework and look at those labels!

What I am talking about here is a whole food veggie burger made with whole grains or flours, beans, nuts, seeds, veggies and love! It can be quite easy, just following a certain formula to get the right consistency and texture, and even if you don’t and it still tastes good, then that works too. So I decided to take some of my favourite gluten-free and vegan ingredients and blend them all together in a food processor to form patties that end up looking like burger patties.

Once the patties are formed and baked, the next step is to pop them in the oven. Of course you can throw them on the BBQ as well.  I would suggest putting them on a pan as you wouldn’t want them to fall apart or get too overcooked. Then once they are done, you can load them onto a sprouted bun, wrap, on top of a salad or quinoa, or wrap in some collard greens or eat just as is. It’s nice to know there are other options other than meat that still taste great and hit that spot. I encourage you to give these a try no matter what your true dietary preferences are.

 

Marni's Beet and Quinoa Veggie Burger

 

What's in it:

 

How it's made:

 

 

  • 1 cup cooked quinoa
  • 1/4 cup sunflower seeds
  • 1 clove garlic, chopped
  • 2 tbsp chopped parsley
  • 1/2 red onion, peeled and chopped
  • 1/4 cup grated carrot
  • 3/4 cup cooked white beans
  • 2 tbsp grated beets
  • 1 tbsp tamari
  • 2 tbsp brown rice flour
  • 1 tsp kelp granules
  • 1/2 tsp mustard powder
  • 1/2 tsp ground cumin
  • 1 tsp sea salt
  • 1 tsp tapioca powder
  • 3 tbsp fresh parsley
 

Line a tray with parchment paper and pre-heat oven to 350F (optional).

  1. In the bowl of a food processor place sunflower seeds and grind until a fine flour is made. Add the quinoa, garlic, parsley, onion and carrot, pulse until combined.
  2. Add the white beans and continue to blend until smooth.
  3. Put this mixture in the mixing bowl and add the remaining ingredients. Stir until everything is mixed together.
  4. Take approx 1/4 cup of the mixture out, divide and form into 6-8 patties.
  5. Place on baking tray and place into the oven for 20 minutes. 10 minutes each side to get them crispy.
  6. Alternatively, place the patties on a grill on a pan for 3-5 minutes.


 

 

 

Marni Wasserman is a Culinary Nutrionist & Health Strategist at Toronto's first Plant Based Food Studio. marniwasserman.com