Plant-Based Burger Patty, A Healthy Tweak That You Need

Burger has turned into one of the most popular dishes across the globe. But do you know that on October 10 every year, people worldwide celebrate World Plant-based Burger Day? It celebrates all vegan burgers! The aim is to motivate and inspire people to embrace a plant-based diet. The organisation behind this day, VeganBurg, hopes to increase interest in healthy burgers by recognising those that are good for the environment and everyone else.

In recent years, plant-based meat has been growing important across the globe. It isn't a fancy fad but going to stay. Various brands and organisations are working relentlessly to bring plant-based or smart protein that can replace regular meat. 

Burgers made from plants are a superior option for the environment and the fight against climate change. Each year, plant-based burgers consume less land and save many animal lives. A single animal burger requires more than 2,000 litres of water to produce; in contrast, plant-based burgers only need 150 litres.

Honouring this day, let's give a healthy tweak to your nonveg or dairy-based burger patty with plant-based burgers. 

Whole Plant-based 

Black beans vegan burger, Image Source: Pexels

Ingredients

• 1 cup sweet potato (steamed and cubed)
• 1 cup cooked brown rice 
• 2 cups cooked black beans
• ½ cup onion (finely sliced)
• 1 cup chopped mushrooms (one may use 4 large cremin or button mushrooms)
• 1 cup crumbled tofu (or an additional 1 cup of chopped mushroom)
• ½ cup chickpea flour
• 1 teaspoon salt (or to taste)
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon chilli powder
• ¼ - ½ teaspoon black pepper
• 3 tablespoons nutritional yeast

Method:

1. Add cooked brown rice, sweet potato, and crumbled tofu to a food processor
2. Rice and sweet potato should be pulsed until they are finely ground
3.  Small bits of tofu, rice, and potatoes should be present, but overall it should be smooth. Place the tofu, rice, and potatoes in a mixing container Add onion, mushroom, and black beans to the food processor
4. Pulse the mixture until it resembles the consistency of rice and potatoes (well mixed with some tiny flecks of ingredients)
5. To the bowl of rice and sweet potato, add the bean mixture.
6. In the mixing bowl, combine the remaining ingredients: 1/2 cup chickpea flour, 3 tablespoons nutritional yeast, 1 teaspoon each of salt, garlic powder, smoky paprika, chilli powder, and chile powder. Blend everything together by stirring.
7. Prepare a baking sheet using a parchment paper or a silicone baking mat.
8. This recipe yields 8 burgers, each measuring about 1/2 C. 
9. Mould them using a 1/2 C measuring cup, then transfer them to your hands and form them into flat, oblong patties.
10. Place formed burgers on the baking tray
11. In a preheated oven set at 350 °F for 25-30 minutes, bake the burgers
12. Flip once halfway through cooking, but be careful
13. Once out of the oven, keep the burgers on the tray and let them cool down
14. The burgers should remain for an additional 10-15 minutes on a wire cooling rack before being served

Serve on your favourite vegan burger

Magic of Mushroom

Mushroom burger, Image Source: today.com

Ingredients

• 2 tablespoons extra-virgin olive oil, more for drizzling
• 2 cups cooked short-grain brown rice, freshly cooked 
• 1 cup panko breadcrumbs, divided
• 2 shallots, chopped (⅔ cup)
• 16 ounces mushrooms (a blend of shiitake and portobello) stemmed & diced
• 1 tablespoon mirin or ½ teaspoon maple syrup
• 2 garlic cloves, minced
• ½ teaspoon smoked paprika
• 2 tablespoons tamari
• 2 tablespoons balsamic vinegar
• 2 teaspoons sriracha
• ½ cup chopped walnuts
• ¼ cup ground flaxseed
• Vegan Worcestershire sauce for brushing
• Nonstick cooking spray for grilling
• Burger buns and desired fixings
• Sea salt and freshly ground black pepper

Method:

1. Over a medium heat, place a skillet, warm the olive oil
2. Add the shallot and cook for 1 minute or until soft
3.  Add the mushrooms and salt
4. cook for 6 to 9 minutes, until the mushrooms are tender and browned
5. Add the mirin, vinegar, and tamari by stirring. 
6. Blend in the garlic, smoked paprika, and sriracha and lower the heat
7. After taking the pan from the heat, let it cool
8. Sautéed mushrooms, walnuts, flaxseed, brown rice, and 1/2 cup panko should all be combined in a food processor until just mixed, just pulse. 
9. The mixture should remain cohesive but still have some texture
10. Transfer this mixture to a large bowl 
11. Fold in the remaining panko
12. Shape them into 8 patties
13. Place them on a big plate and chill them in the refrigerator for an hour.
14. Set a grill to medium-high heat before cooking the patties
15.  Brush olive oil on the patties and coat the grill with cooking spray
16. Lightly press down on the patties with a spatula after placing them on the grill
17.  Grill the first side for 7 minutes, then flip it over and grill the second side for 6 to 7 minutes, or until well-charred and well done
18. Cook the patties on the stove instead. A cast-iron skillet should be heated to medium
19. Oil the skillet's bottom, then cook the patties for 5 to 6 minutes on each side or until well-charred and thoroughly cooked
20. When ready to serve, remove from the heat, brush with Worcestershire sauce, and add the preferred toppings

Remove from the heat, brush with Worcestershire sauce, and serve with desired fixings.

Wonder of Walnut & Chickpea 

Chickpea burger, Image Source: onegreenplanet.org

Ingredients

• 2 cups pre-cooked chickpeas garbanzo beans (you can use canned too)
• 1/2 cup gluten free rolled oats 
• 1/2 cup walnuts (raw)
• 1/2 onion
• 1/4 cup vegan barbeque sauce 
• 1/4 cup water 
• 1 tsp chia seeds
• 2 garlic cloves
• 1 teaspoon sea salt
• 1 tablespoon olive oil

Method:

1. Pour all the ingredients in a high-speed blender or food processor. 
2. Blend until mostly uniformly combined and relatively smooth, but some portions of the coarse texture are still visible
3. Put the burger mixture in the refrigerator for at least an hour
4. The burger mixture should be separated into portions of around 1/4 cup.
5. Using your hands, form patties, moistening your fingertips as necessary if the mixture sticks at all.
6. Alternately, prepare a grill to medium heat and pre-heat for about ten minutes while using a lightly coated skillet on the stove
7. For optimum golden crispiness, grill each burger for 4 minutes on each side

Before serving, add more BBQ sauce as a garnish.