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3 Meatless Burgers Even Your Most Carnivorous Friends Will Enjoy

March 30, 2017

Each bite is packed with flavours and textures making these burgers just as satisfying as their meaty siblings.

Studies around the world have suggested that reducing meat consumption could have multiple health, environmental, and economic benefits. People who eat only plant-based meals consume generally fewer calories and less fat, and have a lower risk of heart disease than non-vegetarians.

A National Cancer Institute study of 500,000 people found that those who ate the most red meat daily were 30 per cent more likely to die of any cause during a 10-year period than those who ate the least.

By replacing foods higher in solid fat (meat, poultry, eggs and dairy) with food higher in oils (seafood, nuts and seeds), you will be doing your health a big favour. You don’t have to go cold turkey. Start by going meatless one day a week or aim for two – three meatless dinners every week. A good way to “break into” the idea of a meatless meal is with a burger. Below, three clever recipes that score big on both taste and nutrition.

Tofu Burger

Ramen Tofu Burger
For tofu patties (Make 2)
1 piece
firm tofu (look for ‘tau kwa’ on the package)
1/2 cup
breadcrumbs (toast 3 slices of bread and blitz in a food processor)
1/2
chopped yellow onion
1 sprig
chopped coriander leaf
1/2 tsp
paprika
1/2 tsp
ground black pepper
1/2 tsp
sesame oil
A pinch of salt
3 tbsp
water
For ramen buns (makes 4 'slices')
2 packets
instant ramen
Salt & pepper to taste
1 tsp
sesame oil
2
egg whites
Optional
Lettuce
Ketchup
STEPS
1

TO MAKE TOFU PATTIES

Combine all the ingredients into one large mixing bowl. Using your hands, crush and mix everything together until the tofu has disintegrate into a mush.

2

Divide mixture into two servings, roll each up into a ball, and press down gently to form a disc.

3

Wrap each patty up in a cling film and leave in the fridge to set for at least 30 minutes.

4

When ready to cook, heat a little oil in a frying pan and pan-fry on medium heat for about 5 minutes on each side or till golden brown.

5

TO MAKE RAMEN BUNS

Cook ramen without the seasoning pack. Drain.

6

In a bowl, toss the noodles with some salt, pepper and sesame oil. Stir in egg white.

7

Heat up frying pan on medium-high heat. Place a round metal disc (a cookie cutter or an egg ring) in the centre of the pan, fry roughly 1/4 of the noodles within the ring until it keeps its shape. Repeat another three times.

Cauliflower Burger

Cauliflower 'Chicken' Burger
For cauliflower patties (makes 2)
2 pcs
cauliflower steaks, about 1/2 inch thick (cut a cauliflower head with the stem down)
2
eggs
1/2 cup
plain flour with some salt and pepper stirred in, in a shallow plate
Oil
Buns
2
burger buns, sliced open
Optional
Coleslaw
Cheese
STEPS
1

TO MAKE CAULIFLOWER PATTIES

Blanch the cauliflower steaks by gently placing them into a pot of simmering water for 2 - 3 minutes. Remove and immediately place in ice-water. When cooled, remove and pat dry with paper towels.

2

Heat some oil in a frying pan, about 1 - 2 inches. Once oil is hot, coat a cauliflower steak in egg and then in the flour, and gently lower it into the oil. Fry till golden brown and place on paper towels to drain off excess oil.

3

ASSEMBLY

Toast the burger buns with the cheese, until cheese is melted slightly.

4

Put cauliflower patty on top of the cheese.

5

Top with coleslaw and cover.

Portobello Burger

Portobello Burger with Tofu Fries
For portobello patties (makes 2)
2
portobello mushroom caps
1/4 cup
balsamic vinegar
2 tbsp
olive oil
1/2 tsp
salt
1 tsp
ground black pepper
1 clove
garlic, minced
Buns
2
multigrain buns, sliced open
Lettuce
Cheese (optional)
For tofu fries
1 piece
firm tofu (tau kwa)
Some oil to grease a baking sheet
Paprika and salt, to taste
STEPS
1

TO MAKE PORTOBELLO PATTIES

In a bowl, whisk balsamic vinegar, olive oil, salt, pepper and garlic.

2

Pour mixture over the portobello caps. Leave the portobello to marinade for at least 15 minutes, turning them over once.

3

Heat up a grill or a non-stick pan to medium-high heat and cook the portobellos for about 5 minutes on each side.

4

Sandwich portobello patty, lettuce and cheese in bun.

5

TO MAKE TOFU FRIES

Pre-heat oven to 175C.

6

Line a baking tray with a baking sheet and grease it lightly.

7

Slice up a piece of firm tofu lengthwise, then cut strips of about 2cm in thickness. Lightly brush the top of each strip with a little oil.

8

Bake for 20 minutes or till golden brown and edges are slightly crispy.

9

Sprinkle with a bit of salt and paprika if desired.