For tofu lovers, these Thai-influenced burgers won’t disappoint. The heat of the barbecue actually amplifies the natural sweetness of the pineapple, making it a contender for one of the best burger toppings around.
2 - 350 g blocks extra-firm tofu, chopped
1/3 cup (80 ml) wheatgerm or ground flaxseed
3 spring onions, chopped
1/4 cup (60 ml) chopped coriander
2 garlic cloves, crushed
2 tsp (10 ml) grated ginger
1 1/2 Tbsp (30 ml) low-salt soy sauce
3 tsp (15 ml) sesame oil
3 tsp (15 ml) sweet chilli sauce or chilli garlic sauce
1 1/2 tsp (7 ml) curry powder
6 pineapple rings
Zest of 1 lime
1/4 tsp (1 ml) chilli powder, or to taste
1/8 tsp (0.5 ml) sea salt
6 organic wholegrain buns (optional)
3 Tbsp (60 ml) hoisin sauce
Place tofu in food processor container; blend until pulverised and beginning to stick together. Add wheatgerm or flaxseed, spring onions, coriander, garlic, ginger, soy sauce, sesame oil, chilli sauce and curry powder to container and pulse until everything is mixed together. Form mixture into 6 equal-sized patties.
Pat pineapple rings dry with paper towel and brush both sides with a light coating of oil. In small bowl, stir together lime zest, chilli powder and salt. Season both sides of pineapple with chilli mixture.
Preheat barbecue to medium. Brush tofu burgers with oil and cook for 5 minutes per side, or until golden brown. Cook pineapple rings for 2 minutes per side, or until they have developed grill marks. If using buns, heat them on the barbecue for 1 minute, or until toasted.
Serve tofu burgers topped with hoisin sauce and barbecued pineapple.
Each serving contains: 921 kilojoules; 13 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 25 g total carbohydrates (13 g sugars, 3 g fibre); 412 mg sodium
Where’s the bun?
For many people, no burger is complete without the bun. Keep in mind, however, that the typical bun adds about 481 kilojoules to each burger. So if you’re watching your kilojoule intake, rest assured that many patties are wonderful sans bun if served with inspiring sauces and toppings. Or if eating two burgers, consider having just one with a bun.
When selecting hamburger buns, make sure to choose those that contain wholegrain flour as the first ingredient. And of course, burgers are always better when placed between buns that have been toasted.
Quinoa Kale Burgers with Chipotle Yoghurt Sauce
Replete with superfoods, these burgers are loaded with fibre. But don’t think they’ll taste like cardboard. Chipotle gives the sauce some smoky heat, but you can also use smoked paprika, cayenne pepper or even curry powder if you prefer.
2/3 cup (160 ml) quinoa
3 cups (750 ml) cooked or canned haricot beans (rinsed and drained)
2 cups (500 ml) very finely chopped kale
1/3 cup (80 ml) organic oat bran or ground flaxseed
1 1/2 Tbsp (30 ml) tomato paste
1 large free-range egg, lightly beaten
1 shallot, minced
2 tsp (10 ml) fresh thyme
1/2 tsp (2 ml) sea salt, divided
1/4 tsp (1 ml) black pepper
1/2 cup (125 ml) plain low-fat yoghurt
3 tsp (15 ml) lemon juice
1 tsp (5 ml) honey
1 garlic clove, grated or crushed
1/4 tsp (1 ml) chipotle chilli powder
6 organic wholegrain buns (optional)
Spanish onion, sliced
In medium-sized saucepan, combine quinoa and 1 1/4 cup (310 ml) water. Bring to a boil, reduce heat and simmer covered until quinoa is tender and water has absorbed, about 10 minutes. Remove from heat and let quinoa cool for at least 5 minutes.
Place beans in large bowl and mash with potato masher or fork. Add quinoa, kale, oat bran, tomato paste, egg, shallot, thyme, 1/4 tsp (1 ml) salt and black pepper to bowl and stir to combine. Form mixture into 6 equal-sized patties.
In small bowl, stir together yoghurt, lemon juice, honey, garlic, chipotle powder and remaining salt. Taste and add more chipotle if desired.
Preheat barbecue to medium. Brush burgers with oil and cook for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the barbecue for 1 minute, or until toasted. Serve burgers topped with yoghurt sauce and sliced vegetables.
Each serving contains: 1072 kilojoules; 14 g protein; 3 g total fat (1 g sat. fat, 0 g trans fat); 46 g total carbohydrates (4 g sugars, 12 g fibre); 236 mg sodium
source: "Vegie Burgers", alive Australia #18, Summer 2013
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
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