To me, a superfood is something that is not only good for you, but also tastes super delicious and is not too complicated or expensive to make.
When I saw the Instructables Superfood Contest, my mind immediately started working. I love challenges in the kitchen. I wanted to create a super version of a popular comfort food, a version that is good for you and yet is satisfying and delicious. Burgers came to mind -- I wanted to make them healthy. Whereas traditional beef burgers, which are loaded with saturated fat and animal protein, increase your risk of cancer, these satisfying veggie burgers can, when combined with a balanced, plant-based diet and healthy lifestyle, help reduce the risk of getting cancer (see the next step)!
If you are looking for a superfood, these burgers will fit the bill. They have a soft, almost juicy texture, a subtle, smoky flavor, and an oh-so-good-for-you ingredient list!
DISCLAIMER: This instructable is meant for informational purposes only and should not be used for self-treatment. If you or a loved one suffers from cancer, please see a qualified doctor.
Step 1: Nutrition and Benefits
If you are not intersted in knowing why these burgers are so good for you but just want to have a tasty meal, you can skip this step. Otherwise, read on!
Veggie burger and beef burger comparison:
(Veggie burger nutrition facts from Calorie Count.)
These anti-cancer veggie burgers are only 129 calories each, whereas a traditional beef burger is about 300 calories, plus minus.
These burgers have only 4.9 g. of fat, whereas a beef burger is between 10 and 25 g.
A veggie burger has a balanced 6 g. plant protein, whereas a beef burger has an average of 20 g. concentrated animal protein.
These veggie burgers are also high in vitamin A and C, both of which are especially needed if you suffer from cancer.
Why I chose the ingredients:
Onions and garlic: Antioxidants. Key to flavor in almost all savory vegetarian dishes.
Tomatoes: Contain lycopene, an antioxidant; rich in carotene. Adds a deep, meaty flavor.
Red pepper: Carotene an vitamin C. Adds a smoky flavor.
Greens: Contain lutein, an anti-cancer agent; antioxidants. We need more of them, and this is a good place to hide them!
Beans: Protease inhibitors; fiber food; soybeans contain genistein and diadzein, two antioxidants. Adds plant-based protein.
Walnuts: Lignan food. Adds depth of flavor and a natural richness.
Oats: High-fiber food. Binds patties together and locks in moisture.
Turmeric: Antioxidant. Adds a beautiful golden color.
Cayenne: A carrier for all the other healthy stuff!
Please note that smoked food can promote cancer, so if you feel uncomfortable using liquid smoke, it is perfectly fine to omit it.
Step 2: Ingredients
Yields: 14 patties
2 small onions, finely chopped
4 cloves garlic, minced
1 sweet red pepper, finely chopped
1 c. packed finely chopped greens
2 Tbsp. water
1/2 c. walnuts or almonds
1 c. cooked soybeans or other beans
1 c. water
4 Tbsp. tomato paste
3 to 4 tsp. sea salt
1/4 tsp. turmeric
1 dash cayenne
1/2 tsp. liquid smoke, optional
3 c. quick oats
Step 3: Roast the Vegetables
Chop up 2 small onions, mince 4 cloves garlic, and dice 1 sweet red pepper. Spread the vegetables in a thick square on a baking sheet. Roast in the oven at 350° F for 20 minutes until collapsed and lightly browned, stirring every few minutes. Make sure to gather the vegetables into a thick square after stirring to prevent the edges and stray vegetables from burning.
Step 4: Steam the Greens
Finely chop up some greens of your choice, like bok choy, spinach, kale, collard greens, etc. Measure 1 cup packed greens and dump in a pot with 2 tablespoons water. Put on the lid and steam till the greens are wilted but still bright in color.
Step 5: Puree the Protein
Puree 1/2 cup walnuts, 1 cup cooked soybeans, and 1 cup water in the blender. Stop when the mixture is still a bit coarse.
Step 6: Mix Everything
Add the roasted vegetables and steamed greens to the blender together with 4 tablespoons tomato paste, 3 to 4 teaspoons sea salt, 1/4 teaspoon turmeric, 1 dash cayenne, and 1/2 teaspoon liquid smoke (optional). Pulse till combined and vegetables are finely chopped.
Pour into a pot (the one used for steaming the greens) and stir in 3 cups quick oats. Let the mixture sit about 5 minutes to thicken.
Step 7: Make Patties and Bake
Shape the mixture into patties on parchment paper or oiled baking sheet. I spooned the mixture into a mason jar canning ring and then lifted off the ring to make nice round patties.
Bake the patties in the oven at 400° F for 30 minutes., flipping the patties after 20 minutes.
Step 8: Serve!
Serve the veggie burgers warm in whole wheat buns with fresh vegetables of your choice and ketchup (see the next step for an all-natural, sugar-free, and vinegar-free homemade ketchup). The burger patties are also nice as a side dish with pasta, rice, or potatoes. Leftovers can be frozen and thawed in the oven or an ungreased skillet on the stovetop when needed.
Take care of yourself and enjoy some delicious veggie burgers!
For more recipes like this, visit www.creativevegancooking.com
Step 9: Homemade All-Natural Ketchup
Yields: 4 Tbsp. -- 4 servings
2 Tbsp. fresh passion fruit juice (about 2 large yellow passion fruits)
2 Tbsp. tomato paste
2 pinches garlic or onion powder
2 to 4 pinches sea salt
1 tsp. honey or raw sugar, if needed
Mix passion fruit juice and tomato paste. Season with a little garlic or onion powder and salt. If the ketchup is too tart, add a little honey or sugar.