Vegan burgers are the big buzz right now and food developers are doing a great job convincing meat eaters that vegan burgers can meet the look, taste and comfort of a traditional burger made from a cow. And for this, I am happy. We celebrate everyone and all creating and trying plant based food choices. The vegan burger is opening the eyes to many people who would have never considered a plant based diet. And, readily available options are invaluable to everyone reducing their meat consumption.
In this post, my intention is to remind everyone, that the plant based burgers "of the past" made with a variety of plants should not be overlooked or stigmatized as hippie burgers or for crunchies or give that impression of what veganism used to be.
For me, a true plant based patty is essential to the vegan diet.
The plant based patty is a great way to pack nutrition from a variety of plant sources into one meal, while still delivering an amazing flavor and deliver proper sustenance for our bodies. I have concerns about vegans being conditioned towards foods that resemble their meat but only provide a single source of a plant and limited nutrition.
I was affirmed by this sentiment on my recent visit to Rotterdam in the Netherlands. My first stop was an amazing place called Flower Burger. Check them out --- originally from Milan, Italy and it concept is my perfect idea of the plant based burger. https://www.flowerburger.it/our-burgers/?lang=en
For those of you that enjoyed our veggie burger at The Rabbit Hole Cafe, here is the recipe to show you how simple the plant based patty can be. Not only that, it is cost effective. You can make a batch of burgers for less than $10.00, freeze them and have them ready in advance.
Please take this recipe as an example. Play with it, change out your veggies, grains and spices so that you have a variety of in your home. The true plant based burger, in my opinion should include 3-4 vegetables, 1 legume and 1 grain as your base. Add spices. And BOOM! You have a hearty meal.
I call this plant based burger my ascension burger. It has grounding qualities from the root vegetables, that are important in this fast evolving world. I love the change I made from the cafe burger which had black beans to my new version with mung beans. Mung beans are so rarely used in our day to day diet, however very popular in ancient Atyuveid diets and they are offer an important nutrition profile, including potassium, maganese, iron and fiber and for me provide a slightly better flavor and texture in the burger. They are not as readily available as other canned beans and usually need to be cooked from scratch so don’t let this ingredient deter you from trying out the burger, as truly any bean works. Just consider variety, what legume are you not consuming as frequently and rotate that one into the burger. For me a great rule of thumb in the vegan diet is that the more variety we include, the greater amount of amino acids and nutrients we incorporate.
And consider the wisdom nutrients each plant provides, I imagine myself taking in all of the gifts of the individual plants have to offer.
Rabbit Hole Foods Plant Based Patty
Use organic ingredients as possible.
1 small whole eggplant, chopped into 2 inch chunks
1 sweet potato peeled and chopped into 2 inch chunks
1 potato peeled and chopped into 2 inch chunks
8 oz whole white mushrooms
1/2 medium onion, peeled and chopped into 2 inch chunks
1 whole garlic
1/4 cup fresh parsley sprigs
1 TBS olive oil
1 tsp each of salt, pepper, oregano, onion powder, rosemary, thyme
1 cups boiled mung beans
2 TBS nutritional yeast
2 TBS chia seeds
2/3 cup quick oats
2 TBS ketchup
Take the first 7 ingredients and mix into a bowl with your olive oil and
spices. Spread evenly on a baking sheet and bake at 400 Degrees for about 30 minutes or until your veggies are cooked through. In the meantime boil 1/2 cup mung beans in pot of water until cooked.
Place all of your cooked veggies, cooked mung beans and the remaining 4 ingredients into a food processor and process until fully incorporated.
Mold the mix into your favorite patty shape, and bake in a 400 Degree oven in a greased baking sheet for 10 minutes on each side.
Your burger is ready to eat and assemble in your favorite way. And eat it anytime of day. This was my breakfast yesterday before a long day of travel. Sustained me the entire day, I only ate a few nuts for the rest of the day. Plant based patty on an everything bagel with cashew creamsheese and lettuce! Serious YUM!
Please get creative. Swap out your veggies, legumes and add rice or quinoa or other grains and spices to make it YOUR WAY!
Please share your favorite Plant Based Patty recipes.
Blessing on your plant based journey!