This burger recipe is the first one that didn’t give me broken burgers when I baked them. The secret ingredients are oats and pumpkin seeds. It gives the burgers structure and bite. You can endlessly vary this recipe and best of all, you can make it everywhere in the world because the ingredients are mostly available in every city or little village.
Why I’m so enthusiastic about this burger?
Because of the ingredients. Oat is gluten free and a source of important minerals and vitamins such as Magnesium, Copper, Iron, Zinc, Vitamine B1 and B5. The group of antioxidants in oat is called avenanthramides which helps lower blood pressure. Oat is also an important source of fibre which reduce blood sugar and insulin response and increased the feeling of fullness.
The oat is being mixed with egg replacer. I used chia seeds, also full of fibre and the essential omega-3 fats.
The other powerfood in the burgers are pumpkin seeds. The magnesium, zinc and omega-3 fats decrease stress and provide benefits for heart, liver and a good sleep.
In the recipe I used red pepper full of vitamin C, thiamine, vitamin B6, betacarotene and folic acid. Like all brilliantly colored vegetables, red peppers too are a rich source of phytochemicals that have exceptional antioxidant activity. Because you only bake the burger mix shortly the vitamins maintain.
So, feel free to vary the herbs, the vegetables, but make sure you still use the oat and the pumpkin seeds so the burger stay compact and will survive on a braai and on a bun.
For 8 burgers
200 gram oat
2 tbps chia mixed with 6 tbps water ( blend them together and let them stand for 5 minutes)
2 tbs nutritional yeast
1 red pepper, chopped
100 gram carrots, chopped
1 onion, chopped
30 gram lentils (cooked, or out of a can)
1 tbs pumpkinseeds
1 tbps dried Italian herbs
Pepper and salt
Extra Virgin olive oil
How do you make it
Mix the oat with the egg replacer. Put the rest of the ingredients (except the olive oil) in a mixer. ( if you like structure leave the pumpkin seeds out, if you don’t like structure put also the oat in the mixer ) and blend till it is smooth. Put this mix in the bowl with the oat and mingle it.
Heat up a grill pan, put the olive oil in. Scoop with a serving spoon the mix in the pan and make a sort of burger shape. Fry the burger on each site for 4 minutes.
Serve on a rye roll like I did with some tomato sauce, lettuce and cumcumber, or with some quinoa, it will be a winner, for sure!