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Squish Squash Burgers


    Squish Squash Burgers

    Serves 8


    You may have more fun than your kids squishing these butternut squash, bean and cornflour burgers into patties. Roasting the butternut squash and cooking the beans from scratch are simple but time-consuming steps, so cook them in advance or on the weekend. With the beans and squash out of the way, the recipe takes only 35 minutes.

    1 cup (250 ml) mashed butternut squash from 1 small roasted butternut squash
    2 cups (500 ml) cooked or canned pinto or kidney beans, drained and rinsed
    2 1/4 cups (560 ml) ground organic cornflour, divided
    1/2 tsp (2 ml) salt
    1/8 tsp (0.5 ml) pepper
    1/2 tsp (2 ml) mustard powder, or 1 tsp (5 ml) Dijon mustard
    2 tsp (10 ml) maple syrup
    Pinch of cayenne pepper or chilli flakes (optional)

    To roast butternut squash, cut in half, scoop out seeds and place cut-side down on baking tray in 400 F (200 C) oven for 40 minutes, or until squash is softened. Scoop out flesh when cool.

    To cook beans (if using dried), soak in cold water for 8 hours or overnight. Then cook with at least 3 times as much water and 1 bay leaf in large pot for 35 minutes or in slow cooker on the low setting for 8 to 10 hours. Add leftover beans to salads or rice dishes, or toss with your favourite dressing or olive oil, salt and wine vinegar for a quick marinated bean salad.

    Blend butternut squash, beans, 2 cups (500 ml) cornflour, salt, pepper, mustard, maple syrup and cayenne or chilli flakes (if using) using immersion hand blender or food processor. Add more cornflour if batter is too sticky to roll.

    Preheat oven to 350 F (175 C).

    Place remaining 1/4 cup (60 ml) cornflour in small bowl. Line baking tray with baking paper or grease lightly with oil. Get your kids to help roll dough into 8 balls. Then roll balls in bowl of cornflour and place on baking tray.

    Now the fun part! Squish balls down with the palm of your hand into burgers, trying to make them similar in thickness so they bake in the same amount of time. Bake in oven for 15 minutes. Remove from oven and flip burgers. Bake 10 minutes more.

    Serve on wholemeal buns with Sweet Maple Carrot and Cabbage Slaw and Quick Homemade Sauce.

    Each serving contains: 804 kilojoules; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 39 g total carbohydrates (2 g sugars, 10 g fibre); 157 mg sodium

    Sweet Maple Carrot and Cabbage Slaw

    Serves 8

    Kids can mix these ingredients together, and if they’re old and strong enough, they can grate the vegetables.

    1/2 small red cabbage, grated or finely chopped
    2 large carrots, peeled and grated or finely chopped
    1/2 tsp (2 ml) salt
    3 tsp (15 ml) maple syrup
    1/4 cup (60 ml) apple cider vinegar

    Toss grated cabbage and carrot in large bowl with salt, massaging salt into vegetables with hands for at least 3 minutes to get vegies to release their juices. Add maple syrup and apple cider vinegar. Toss once again (using tongs this time, as the vinegar is acidic).

    Each serving contains: 155 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat) 9 g total carbohydrates (6 g sugars, 2 g fibre); 98 mg sodium

    Quick Homemade Sauce

    Serves 8

    1 – 19 oz (540 ml) can whole or crushed tomatoes, drained
    1 1/2 Tbsp (30 ml) honey
    1/4 tsp (1 ml) salt
    1/4 tsp (1 ml) allspice
    1/8 tsp (0.5 ml) nutmeg
    1/8 tsp (0.5 ml) pepper
    1/4 cup (60 ml) apple cider vinegar or red wine vinegar

    Purée drained tomatoes in blender. Pour into medium saucepan over medium heat and add remaining ingredients. Cook, stirring occasionally, until reduced to pastelike consistency, about 10 minutes. You’ll need to stir more often as tomato sauce reduces to keep it from sticking to the bottom of the pot. Taste and adjust seasonings.

    Each serving contains: 147 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 91 g sodium

    source: "Cooking with Kids", alive Australia #22, Summer 2014


    Squish Squash Burgers




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    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.