Here they are finally. It took me 3 approaches to get the texture perfect. Those burger patties are not related to junk food at all. They are completely built from healthy whole food sources and give you a good boost in all your nutrients while being lean on calories.
The amount of beef you create is enough for around 10 thick patties. “What do I want with 10 patties?” you might ask. If you don’t throw a burger party with your friends, you can freeze them and defrost a pattie whenever you have cravings easily. After freezing, they have even more bite. So go stock up on burger patties. You will be happy to have them available fast, once you’ve bulk created them.
In order to compare what we are eating here, I’ve tossed the recipe into a nutrient calculator. In terms of protein, we are not top-notch, however we cover the required amount of calories from protein twice with 21% total calories from protein. Protein from legumes and oats combined can be considered complete.
We outplay beef burgers for sure. The caloric balance of this burger is excellent and you get good amounts of fibre. The big chunk of calories here comes from long-lasting carbs instead of fats. That makes it the only burger on the list that is hitting the recommended proportional caloric intake from fat.
|Nutrients per 100g||This burger||Beyond Meat||Minced beef, lean meat|
|Energy||166 kcal||228 Kcal||332 kcal|
|Total fat||2.8 g||15.8 g||30g|
|Saturated fat||0.4 g||4.4 g||11g|
|Energy from fat in %||15 %||62 %||81 %|
|Cholesterol||0 mg||0 mg||78 mg|
|Total Carbohydrate||26.8 g||4.4 g||0 g|
|Sugars||2.4 g||0 g||0 g|
|Dietary Fibre||4.8 g||1.7 g||0 g|
|Protein||8.6 g||17.6 g||14 g|
|Energy from protein in %||21%||30 %||16 %|
You need a food processor to create the mass for that pattie. For shaping, I recommend using a burger or dessert press. If you don’t happen to have any of those, working with an empty tin does the trick as well. Just remove the lid and the bottom, fill and press the mass with a spoon. If anything fails, you still can form them with your hands, but it can get a bit messy.
This recipe contains ground flax seeds. You either buy them like that for big money, or you just toss some flax seeds into a blender and make them on the fly at very low cost. I recommend producing a jar full of those seeds, since they go very well with many dishes, even in breakfast oats. Once ground, store them in a dark and cold place like your fridge.
I recommend serving them with some whole grain bread rolls, leafy greens and healthy dips like hummus or guacamole. As a side, baked sweet potato fits pretty damn good.
Zero regrets whole food burger patties
- Food Processor
- 200 g Chickpeas Boiled & well drained
- 200 g Brown Lentils Boiled & well drained
- 100 g Beet Root
- 2 tbsp Sweet Mustard
- 2 tbsp Barbecue Sauce
- 2 tbsp Tomato Paste double concentrated
- 1 tsp Paprika Powder
- 2 tsp Curry Powder
- 3 tbsp Ground Flax Seed
- 200 g Mushrooms I used Osyter Mushrooms
- 1 Small Onion
- 2 tbsp Olive Oil
- 3 tbsp Soy Sauce
- Rinse and drain your lentils and chick peas. Drain them well because we want to avoid excess water. Transfer all ready to blend ingredients into your food processor. Cut the mushrooms and onions and fry them at medium heat until they start turning brown. Add pepper if you like. Deglaze with some Soy sauce and stir well. Continue frying until the soy sauce is gone.Into the blender with that stuff as well.
- Preheat the oven at 200° C (392° F). Blend the mass at medium speed until all ingredients become smooth and sticky. You still should be able to see bits of the oats and legumes, but overall it should be meat-like and sticky.Let the mass rest for about 10 minutes to let the flax seeds do their magic and bind. Start forming patties on a baking tray with parchment paper. Bake them for 5 minutes on each side. It is okay if the patties start getting some dark spots, but don't burn them to the ground.
The freezer way
- Let the patties fully cool down. Place them in a container, separated by some parchment paper and put them in the freezer.When hungry, take a frozen pattie and fry them on low to medium heat. Due to their low fat contents, they might turn dark faster than meat patties or convenience food burgers.
- Add them into a pre-heated pan with some (really just some) oil. Fry them on both sides for about one minute each.