As you may know, I spent my teenage years as what I call a ‘Junk Food Vegetarian” who lived on a low fat, high junk food diet, filled with tons of SOYA.
I wasn’t a big fan of cooking at the time either so I got by on a lot of frozen foods that I could just heat in the microwave including soya pies, sausages and veggie burgers, all of which I loved.
Even though I’m not vegetarian or vegan all the time, since removing most soya from my diet, I found it really had to find vegetarian burgers to replace my old favourites that 1) didn’t contain soya and 2) tasted half decent. If I was thinking about feeding them to my children, they’d also need to be wheat free, which was another hurdle as most of them use wheat flour as a binder.
I also have 7 hungry mouths to feed so even when I did find vegan or vegetarian burgers that fit the bill, it would cost nearly £8 for us all to get 1 ½ each.
So off to the kitchen I went!
We still eat eggs and spelt flour is grain that, in moderation, doesn’t seem to give us adverse reactions, so these are what bind these yummy vegetable burgers together.
You could make them vegan burgers by increasing the amount of flour you’ve used and removing the eggs, which I’ll note in the recipe below.
I have a recipe for bean burgers, which are very similar to these, so I’ll show you how to amend the recipe below to create them, but if you’re aiming to avoid legumes, the recipe as is, will be great for you.
This is a perfect recipe to make in really large batches, then either freeze the burgers or keep in the mixture in the fridge for a few days to cook up another batch for another meal.
Spelt Veggie Burgers
Wheat Free – Soya Free – Vegan Option Given – Nut Free – Dairy Free
Prep Time – 10 mins
Cooking Time –
Yield – 10-12 burgers depending on size and thickness
200g Mushrooms washed
3 medium carrots peeled and grated
1 leek or 1 medium onion
2 cloves of garlic crushed
1 cup of wholegrain spelt flour or 1 1/2 for vegan alternative
1 egg (optional, can help the burgers hold together but not essential)
1tsp of cumin
1tsp of curry powder
1tsp of salt
¾ – 1 cup of coconut oil
½ cup of warm water
- To a large bowl, add the flour, salt, curry powder, cumin or other seasonings, stir well to combined and add the egg to it.
- Then prepare the vegetables, either by put them all into a food processor and processing until fully broken down and chunky or finely chop the leek or onion and grate the mushrooms (the carrot should already be grated). Either way, once vegetables are prepared, add them to the bowl of seasoned flour along with the crushed garlic and water. Stir everything together until fully combined.
3. In a flying pan, heat half the oil until melted and hot on a medium heat, then carefully place large spoons of the mixture into oil and shape with spoon into burger shapes.
4. Let cook for about 2-3 mins on a medium heat before turning the burgers over to cook on the other side for another 2-3 mins until fully cooked inside and out. they should feel firm and not too soft in the middle, if they’re too soft, put them back in the pan for another 3-4 minutes to keep cooking.
5. Once cooked, remove from the pan and either put on a baking tray and keep in a hot oven until ready to serve or serve immediately.
* To make these burgers vegan, replace the egg with an additional ½ cup of spelt flour
* You can add 1 cup of cooked beans (kidney beans, cannalini beans etc) to the recipe to make bean burgers
* Give these burgers a spicy kick by adding ½ tsp of cayenne pepper to the mixture
If you make a batch, let me know how they turn out or better still post it up and tag me in!!!
Have a wonderful day.
Take care and stay healthy
The Naturally You Coach
About the Author: Leah Salmon, The Naturally You Coach, is a best selling author of 6 books, editor of The Naturally You Magazine, a whole foods and personal development coach, raw food workshop teacher and homeschooling mother of 5. Leah helps people boost their energy, beat their cravings, stabilise their weight, reverse symptoms of disease using personalised dieting planning with whole foods and her signature 7 step Naturally You Coaching program. Join her FREE mailing list in the yellow box on the right of the page to get a Free Top Ten Health Boosting Recipes Book
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