Nutrition in Norfolk

.....to help you to better health

Vegan Burgers – Walnut and Flaxseed with Tomato Sauce

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Vegan Burgers - Walnut and Flaxseed with Tomato Sauce

Vegan Burgers

Walnuts and flaxseeds are added to these delightful Vegan Burgers with Tomato Sauce,  to provide Omega 3 oils, protein and good soluble fibre. When cooking milled flaxseeds we need to keep the temperature of the oven to no more than 180C. Current research has shown, oven temperatures below 180C should not damage the oils as longer as the cooking is less than 2 hrs.  Unlike frying, oven cooking is a moist indirect heat and therefore the temperature of the food should not reach more than 100C.

Tomatoes are rich in vitamin C (especially in the Summer), when eaten straight from the plant and if not overcooked will still retain some vit C.

Ingredients (Serves 4)
Burgers
  • 100gms walnuts roughly ground
  • 50gms flaxseeds milled
  • 420gm can of butter beans drained and rinsed
  • 1 large carrot grated
  • 1 clove garlic chopped
  • Handful of coriander leaves
  • 1 tsp cumin
  • Sea salt and black pepper
Tomato Sauce
  • 800gms fresh tomatoes (or 2 x 400gms tins)
  • 1 large onion – chopped
  • 1 clove garlic – chopped
  • 1 tbsp olive oil
  • 1 tbsp cider vinegar
  • 1 tbsp maple syrup
  • Sea salt and black pepper to taste

 

Method for Burgers
  1. In a food processor roughly grind the walnuts
  2. Add the grated carrot and chopped garlic, cumin, flaxseed, butter beans, coriander and blitz and mix thoroughly in a food processor or similar. Season with black pepper and sea salt to taste
  3. Shape the burgers on a dusting of milled flaxseed to prevent sticking
  4. Place on an oiled baking tray and cook for 20 minutes at 170C
Method for Tomato Sauce
  1. Add some water to the pan and warm through on a low heat and then add the olive oil and lightly fry the chopped onion and garlic over a low temperature
  2. Add all the ingredients and cook on a low heat for approx. 15 mins
  3. Blitz to the desired consistency with a hand blender & season – Serve poured over the burgers

For support with a healthy Vegan diet, digestive & bowel health issues, blood sugar management, diets to support people affected by cancer …. contact Jane – Nutritionist (BSc Nutritional Medicine)