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Rachel's Fit Kitchen

plant based + tasty + easy

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burger

Tempeh & Garbanzo Bean Burgers

Tempeh Burger

Veggie burgers are one of favorite comfort foods, and this one has the added bonus of having around 30grams of protein from the tempeh and gabanzo beans!

Ingredients
1-2 tbsp canola oil
8oz (225 grams) tempeh, crumbled
1 can garbanzo beans (chick peas), drained and rinsed
1/2 cup green onions (shallots), sliced
1 clove garlic, minced
2 tbsp ground chia seeds
2 tbsp nutritional yeast
Salt and pepper
1 tomato, sliced
1/2 cup mixed lettuce
1/2 large onion, sliced
1 cup coleslaw made with vegan mayonnaise (optional)
4 burger buns
Condiments: tomato sauce, yellow mustard and/or vegan mayonnaise

Method
1. Spray a skillet with cooking oil. Over medium heat sauté green onions until soft, around 2-3 minutes. Add garlic and cook for an additional 1-2 minutes.

2. Prepare chia eggs by mixing together ground chia with 5 tbsp water. Allow to thicken for five minutes.

3. Transfer garbanzo beans to a blender, pulse until smooth. Add cooked green onions and garlic mixture, chia eggs, nutritional yeast, salt and pepper. Pulse to mix.

4. Add crumbled tempeh and pulse a few times to mix (don’t over mix as you want some tempeh bits).

5. Using wet hands, form the veggie burger mixture into four burger patties.

6. Add canola oil to skillet and cook burgers over medium heat until brown, about 3-4 minutes per side. Transfers veggie burgers to a plate

7. Add the bread rolls to skillet and heat through on each side, about 1-2 minutes per side.

8. Top toasted burger buns with salad, burger patties and condiments of choice.

Makes 4 burgers. Serve with french fries

Cauliflower Sloppy Joes

sloppy-joes-rectangle

I am yet to meet someone that doesn’t like burgers. There is something about biting into a burger that is so satisfying. Don’t you think? Due to my burger addiction, I’m always on the look out for different veggie burgers to try. My latest is the Cauliflower Sloppy Joe. The riced cauliflower gives the burger a great texture and the tomato sauce makes it very sloppy. It’s messy  perfection.

Ingredients
Spray oil
1 medium onion, finely diced
1/2 red bell pepper, finely diced
4 cups riced cauliflower
3/4 cup crushed tomatoes
1/2 cup vegetable brothsolo-sloppy-joe
1 1/2 tbsp tomato paste
1 tsp red wine vinegar
1 tsp chili powder
1 tsp mustard
Salt and pepper, to taste
Greens
4 bread rolls

Method
1. Spray a large pot with oil. Over medium heat saute onion and bell pepper until soft, about 5-10 minutes.

2. Add  cauliflower, stir well and allow to cook for a further 2-3 minutes.

3. Add remaining ingredients (besides greens and bread
rolls…). Stir well. Allow to cook for a further 15 minutes or until cauliflower is soft and the liquid has reduced (you want the mixture to be wet, but not too wet).

4. Toast bread rolls (I used gluten free bread rolls), then top with greens and sloppy joe mixture.

5. Make sure you have plenty of paper towel handy… then it’s time to DEVOUR 😋

Serves 4

 

Recipe adapted from foodfaithfitness.com

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