Quick Burger

Recipe from: The Happy Health Plan by David and Stephen Flynn, published by Penguin Life, £16.99

This recipe came out of our ‘feburgruary’ series, where for the month of February we filmed nothing but burger recipes on our YouTube channel! To make this burger gut-friendly, use a gluten-free bun or a baby gem lettuce slider.  Quick Burger

Serves 6

(makes 6 x 115g burgers)
Takes 15 minutes (longer if cooking your own quinoa)

Ingredients

  • 180g cooked quinoa (store-bought pre-cooked, or cook your own – see method)
  • 210g drained tinned chickpeas
  • 2 large leeks, green parts only (200g)
  • ½ a thumb-size piece of fresh ginger
  • 1 fresh red chilli
  • 100g oyster mushrooms
  • 2 tablespoons tamari/soy sauce (make sure to use gf soy sauce if you need to avoid gluten)
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 2 tablespoons nutritional yeast

For the binder

  • 3 tablespoons ground flax seeds
  • 9 tablespoons water
  • 4 tablespoons rice flour

To serve

  • gluten-free burger buns
  • lettuce
  • mustard
  • gherkins
  • tomatoes
  • low-FODMAP hummus

 

Boil a kettle and cook the quinoa (90–100g uncooked) following the packet instructions, then allow to cool, or simply use store-bought pre-cooked quinoa. Rinse the chickpeas.

To make your flax egg, mix the ground flax seeds and water in a bowl and set aside for 5 minutes, or until you are ready to make the burgers.

Cut the leek greens into very thin semi-circles. Rinse thoroughly in a colander to remove all the sediment, then drain. Peel and chop the ginger finely, deseed the chilli, and cut the oyster mushrooms into small bite-size pieces.

Put a medium-sized non-stick pan on a high heat, then add the leek greens, ginger and chilli and reduce the heat to medium, stirring for 4–5 minutes until the greens reduce. If they start to stick, add a teaspoon of water and stir to loosen.

Add the mushrooms and cook for a minute, then add the tamari/soy sauce, coating all the veg well, and cook for another 2–3 minutes. Remove from the heat and allow to cool.

Put the chickpeas into a bowl and mash them, using a fork. Add the cooked quinoa, the mushroom and ginger mixture, the vinegar, salt, pepper, nutritional yeast and the flax egg. Mix well, then add the rice flour and stir until incorporated. If you prefer a smoother, more homogeneous burger, blend the ingredients in a food processor until nice and smooth. Now shape into 5 or 6 burgers.

Clean out the pan and add 1 teaspoon of oil, then, using kitchen paper, spread the oil around the pan and remove the paper so that you have the tiniest coating of oil possible. Bring to a medium heat and add 2 or 3 burgers at a time. Cook for 2–3 minutes on each side, until golden brown and heated through.

Serve in gluten-free buns or lettuce cups, with mustard, gherkins, tomatoes and our low-FODMAP hummus.

 

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