Do you have a family member who has just announced that they are a vegan? Even if you're an omnivore, maybe you fancy a meat-free night? Make these easy patties and keep some in the freezer. They pair with all kinds of salads, veggie dishes, eggs, cheese and meats too.
Tempeh has a challenging flavour and texture, for some people, however, when I popped it into these mini burger patties, I was pleased and they got a thumbs up from my hubby.
These patties are low in fat. Avocado or cashew cream will add healthy fats to the meal.
Tempeh is a more nutritious food than tofu. It is a traditional food from Indonesia, created from fermenting soy beans. The fact it's fermented, means it potentially has a tiny amount of B12 (B12 is primarily sourced from animal foods)
Tofu is not usually a fermented food, however is an important source of protein, iron and other minerals, essential for people on vegan diets.
In Japan, they eat another style of fermented soy bean dish, called natto, which is the whole beans, fermented with bacillus to create a sticky, stringy texture. There are various traditional recipes for fermenting tofu.
In Vietnam, they have fermented tofu, called Chao.
Fermented foods bring good bacteria into your gut.
They also contain tiny amounts of B12. This is an essential vitamin which we derive mainly from meat, fish and eggs. Fermented foods contain tiny amounts of B12, so it's essential for people on vegan diets to consume fermented foods. For more on B12, go to blog on 17th January 21.
NOTE: Always source non-GMO, organic tofu and soy products. It's key to recognise the difference between a quality, healthy soy product, and cheap, modified corn starch, derived from GMO corn grown typically in Brazil, India, China and the USA, and is creeping into many other countries. Avoid processed foods, especially with with soy derived (and corn) fillers.
If you'd like to know more, head to the blog on soy 28th June 21.
Choose non-GMO nuts, flax and lentils.
Nutritional overview:
Tempeh:
provides good bacteria, essential for gut health
good source of iron (note: consume with a vitamin C food and avoid caffeine)
rich protein food and source of riboflavin (B2)
Rocket contains vitamin K (essential in blood clotting) and glucosinolates (which have cancer fighting properties)
*rocket has about half the iron of spinach. Feel free to add spinach to this recipe, but remember to mix it up - not have spinach every day.
Basil has antioxidants, for cell protection. Foods rich in antioxidants help reduce risk of disease. It helps maintain blood sugar levels and has detoxifying properties.
Sweet potato: great energy source, antioxidants and minerals
onions: contain compounds which fight inflammation in the body. Contain B9, B6 and potassium.
orange rind: This adds flavour to the patties and provides fuel for the good gut bacteria. They thrive on a variety of fibre foods. It's a good source of minerals and polyphenols, which are packed with antioxidants.
rutabaga/turnip: Brassica veggies contains sulfurophane, which has cancer preventing benefits.
Ingredients
450g tempeh (organic/non-GMO)
425 g prepared lentils
2 cups rocket/arugula - chopped
salt & pepper to taste, lots of pepper, (plus turmeric if you fancy)
1 big handful fresh basil - chopped
1 tablespoon flax
orange rind from a large orange
1 white onion, finely chopped
2 cups smashed veggies. Sweet potato and turnip.
I used rutabaga, a brassica which is a cross between turnip and cabbage
Mix together really well and form into small patties.
Bake at 180/ moderate oven for around 25 mins
Serve with a side salad, which will help digest and absorb nutrients.
orange,
mint
avocado
drizzle olive oil over the meal.
Notes:
Guacamole and cashew cream are delicious accompaniments and will add healthy fats, fibre and protein.
If you're putting the patty in a bread roll, choose a good quality, wholemeal, sour dough one! You can reduce the amount of smashed veggies to lower the carb value, to balance out the bread - if you're concerned about this.
Vegan diets can lack B12 - see the blog on 17th January 21 for more info on B12, what's it's for and where to gain it from.
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