A whisper from the woods

Food for thought, March 2022

Mar 7, 2022

In last month’s blog, we explored pulses and their versatility. They are nourishing, tasty, and climate friendly. Have a look at our previous Food for Thought blog, to learn more about this.

Today, we bring you yet another delicious bean recipe. Feel free to make as many of these burgers as you like. Stock your freezer so you always have a meal ready, even when time is tight.*

What makes burgers great, (apart from being delicious) is that whatever ingredients you are into right now, there is a veggie burger for you!

For today’s burgers, you simply need a binding agent. It is the binding agent that ensures the product is a burger and not a crumble.

These burgers are made with kidney beans, tofu, and walnuts. This is a great combination of macronutrients – carbs from the beans, fats from both the walnuts and the tofu, and protein from the tofu. Also, they are rich in vitamins and minerals.

Okay, let’s get cooking!

Beans, Tofu, and Walnut Patties (or burgers)

INGREDIENTS:

  • 300g (2 cups) tofu, crumbled & seasoned with ½ cup water, ½ tbsp paprika paste, 1tsp garlic paste, 1tsp mustard
  • 60g (½ cup) walnuts, toasted & blended
  • 500g (3 cups) kidney beans
  • 100g (1 cup) oat flour
  • 1 medium-sized onion, chopped & sautéed
  • 1 TBS olive oil

INSTRUCTIONS:

  • If possible, allow the tofu to sit in the refrigerator overnight to allow it to soak up the flavours.
  • In a large bowl, mix all the ingredients together with a spoon. Once the mixture is well combined, knead with your hands to soften and break up the beans. You should end up with a rough dough, with some whole beans in it (depending on your taste).
  • Shape the mixture into patties
  • To freeze: place the burgers in a freezer-safe container, separating each layer with parchment paper.
  • Stovetop cooking: fry the burgers on a lightly greezed frying pan, over medium heat for approximately five minutes on each side.
  • Baking: Preheat oven to 200ºC (400ºF). Generously oil a parchment paper lined baking sheet. Place patties on the baking sheet 2 inches apart. Bake for 15-20min minutes or until the patties are firm and browned.

You can enjoy the burgers on a bread roll, in a sandwich, a tortilla wrap, or simply with a salad or roasted veggies. The choice is yours!

So, why not give this plant-based burger recipe a try? At the same time, you will be contributing to a healthier environment for our One Universal Family.

Plant-based alternatives are said to “produce about 90 percent fewer greenhouse gas emissions in comparison with beef. They reduce land use by at least 93 percent and water use by 87 percent to 99 percent. They also generate no manure pollution.”

Let us know what you like best about this recipe! Share any tips and tricks you might have. We love sharing.

 

*Regarding freezing:  Fresh and seasonal food are always the best option. Research has shown  however, that food that has been properly frozen and defrosted, retains most of its nutrition. So, cook fresh when you can. When you cannot, make sure to have plenty of frozen, homemade burgers (and vegetables) on hand as an alternative to eating less healthy foods!

 

Download your printable recipe card here:
Food for thought: Bean & Tofu Burgers

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6 Comments

  1. Jennifer

    This looks really good. I’m going to try this sometime. Thank you for sharing the recipe.

    Reply
    • Kika Gusmao

      Thank you Jennifer, for being here and for taking the time to read and comment.

      Make sure you try it out. It won’t disappoint 😄 I encourage you to experiment with other ingredients if they best suit your taste buds.

      Have a great day 🌞

      Reply
  2. Jacie

    This is a terrific recipe. Thanks for showing us how easy a burger can be! What do you mean by, “Blend,” the nuts? Do you want them finely chopped or made into a meal? For sure, I will use this recipe to spark other ideas. Also, I like how you make it an easy decision to eat plant based. The environmental impact stats you gave are compelling. What kind of mustard did you mean? I like Dijon but I am not sure what you were thinking. Thanks, again!

    Reply
    • Kika Gusmao

      Hello Jacie,

      Thank you for your comment. Interacting with people via food and recipes makes me happy.

      The nuts are there for the taste – of course – but also for consistency. What I mean by “blended” is “very finely chopped”. For those who don’t have a blender or food processor, that’s perfectly fine! They can use a pestle and mortar, or even finely chop the nuts with a kitchen knife.

      I am with you on the mustard choice. Dijon is my favourite and is usually the one I use.

      Thank you, once again. Have a great day 🌞

      Reply
  3. Anrich Bester

    Looking good, Kika!

    Reply
    • Kika

      Thank you Anrich, let us know if you give it a try 😀

      Reply

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