I heard a story on the CBC last week about people's reactions to sporting events and how they specifically use food to enhance or distract from their mood. Apparently we, as a sports-watching species, eat 16% more saturated fat and 10% more calories than usual on days following our favorite team's loss. (Oddly enough, we eat fewer calories and less saturated fat when our team wins. Hmmm.) Even more curiously, being a fan or not isn't a factor: clearly, even non-sports-fans are picking up on others' cues and using that to influence their choices. Fascinating.
In any case, these burgers are a healthified version of standard sports-watching fare. Whether you're watching the NFL wind down, jumping into hockey season, or entirely indifferent to all televised sports, these might lessen the blow of all sports-related eating.
They also might just be the best darn veggie burgers I have ever experienced, and I have to give a HUGE thank you to Milking Almonds for the inspiration.
The link to her recipe is included in the box below -- I came across it while scouring Pinterest and decided this had to happen in our kitchen. (MA is a fabulous website, by the by! Check it out for some seriously yummy recipe inspiration and some appetizing food photography. Highly recommend, plant-based people!)
I made some tweaks and changes to the recipe to suit the ingredients we had handy at home. I also omitted any sugars (like maple syrup); as it turned out, leaving them out was a-okay. I didn't feel anything was imbalanced or overpowering, so feel free to tweak and change this recipe to your liking, too!
The patties are super versatile (meatballs, anyone?) and extra awesome as a standard burger replacement. It actually came up in a class I taught earlier this week whether packaged veggie burgers are a good idea. As always, the ingredient list is a great place to start. If you can identify each individual component of the burgers, and you could buy each one individually, it's probably a good bet. Of course, anything made at home is going to be even cleaner, and when you control the ingredients, you can better commune with your food. After all, knowing what's in there is often the trickiest part! This recipe is a nice simple swap-in for packaged burgers, and because the ingredients are all fresh, you get even more nutrient goodness and flavor.
Let's check these puppies out:
Start by boiling your edamame. Any organic brand is a good way to go - bonus points if you can find non-GMO soybeans. These take about 10 minutes to cook up, so do factor that into your prep time. (You could also make these ahead and have them on standby from earlier in the week. Cooked soybeans will keep in the fridge for 3-4 days in an airtight container.)
Toss the rest of the ingredients in the blender, including whatever blend of nuts you like. MA recommends using pistachios, but both because of cost effectiveness and what we had on hand, I used a mix of cashews, pistachios, almonds, and brazil nuts. Yum.
While your burgers chill in the fridge, mix up your sauce.
This stuff is ridiculously good. In fact, I believe Michael's exact words were, "Oh my goodness. I would eat this on anything." (Perhaps a fun thing to incorporate to encourage kids to eat veggies? The sauce is all plants, too!) I imagine this would go well on pasta or as a sandwich spread, if you feel so inclined. Perhaps as a soup base? I will have to experiment.
Cook burgers for about 5 minutes per side on an oil-drizzled skillet.
Have your bread/ bun/ wrap options ready, along with any toppings you might dig, and start assembling. We had some raw vegan flatbread on hand (they're a brand called Wrawps; they're awesome), and served these little burger guys with romaine hearts in homemade balsamic/ apple cider vinegar dressing. Way yummy.
They also kept really well for a few days in the fridge. I cooked up a couple the first night we had them, reserving the other four for additional meals throughout the week. Efficient and delicious? Perfect.
- 1/2 cup unsalted mixed nuts (I used cashews, almonds, brazil nuts, and pistachios)
- 1 cup cooked edamame beans
- 1 can of chickpeas, rinsed and drained
- 1 cup loosely packed curly kale, large stems removed
- 1 cup loosely packed parsley
- 1 cup loosely packed basil
- 4 cloves of garlic, coarsely chopped
- 1/2 cup white onion, chopped
- 1 lime, zested (reserve juice for the dressing)
- 2 tablespoons chickpea flour / or whatever flour you have lying around
- 2 tablespoons nutritional yeast
- 1 tablespoon olive oil
- 1 teaspoon grainy dijon mustard
- 1 teaspoon sea salt
- 1 avocado
- juice of 1 lime
- 1 tablespoon almond yogurt
- 1/2 teaspoon lemon pepper
- 1/4 teaspoon salt
- 1/3 cup loosely packed mint leaves
- 1/4 cup white onion, chopped
- 1. Toss edamame, chickpeas, pistachios, parsley, basil, onion & garlic into a food processor and blend until chunky but well combined.
- 2. Transfer to a bowl and combine with the remaining ingredients
- 3. Chill the mix in the fridge for 30 minutes.
- 4. While burgers chill, start on the sauce. Combine all sauce ingredients in blender and combine until smooth.
- 5. Shape burgers into 6 1/2"-thick patties and toss onto an oil-drizzled skillet. Cook until browned, about 5 minutes per side.
- 6. Top with dressing and serve.
- We served ours on raw vegan dehydrated bread (zucchini, apple, coconut, spirulina, and flax, formed into sheets and dehydrated). The Wrawps brand is particularly yummy if you can find it! Otherwise, serve on your favorite GF bread or wrap, or atop a salad. I imagine these would also make excellent 'meatballs'...
- I have to commend Milking Almonds for this seriously awesome recipe creation. I made some tweaks and changes to accommodate the ingredients we had on hand (and also to reduce the sugar content). This idea is ALL HERS and I am grateful for the inspiration!