• 1 medium-sized beet, peeled and cut in chunks
• 1 cup (250 mL) carrots, sliced
• 1 onion, roughly cut
• Handful of parsley
• 1½ cups (350 mL) buckwheat, soaked overnight, rinsed, and drained*
• 1 cup (250 mL) sunflower seeds, soaked 4 to 6 hours, rinsed, and drained
• 1 cup (250 mL) walnuts, soaked 4 to 6 hours, rinsed, and towel dried (optional)
• ½ cup (125 mL) sesame seeds
• 2 Tbsp (30 mL) nama shoyu (unpasteurized, raw soy sauce)
• 2 Tbsp (30 mL) walnut oil
• 1 Tbsp (15 mL) lemon juice
• 1 clove garlic, minced
• 1 Tbsp (15 mL) cumin
• Dash of cayenne
• Salt and pepper to taste
*Soaked buckwheat expands to almost 2 cups (500 mL); use the full amount.
Chop beet and carrots to kernel consistency in food processor by pulsing and pausing the S-blade. Set aside in glass mixing bowl.
Process onion, parsley, sprouted buckwheat, and sunflower seeds to a doughlike consistency. Mix all ingredients together by hand in glass bowl. Adjust seasoning to taste. Form into patties. Place on sheet or baking tray. Dehydrate for 6 hours or overnight on a setting just below 120 F (49 C).
No worries if you did not plan a day in advance. Buckwheat and sunflower seeds soften in an hour and will do just fine in this veggie burger recipe.
You can bake these burgers in the oven for that all-important first taste test. Make the raw version next time, and enjoy your first effort guilt free.
Serve between two fresh leaves of romaine lettuce. Add a slice of tomato and a dollop of Almonaise. Makes 12 to 15 burgers, depending on thickness.
EACH SMALLER BURGER CONTAINS: 183 calories; 5 g protein; 12 g total fat (1 g sat. fat, 0 g trans fat); 18 g carbohydrates; 4 g fibre; 91 mg sodium
• ¼ cup (60 mL) ground almonds
• ¼ cup (60 mL) water
• 1 or 2 cloves garlic
• ¼ tsp (1 mL) Celtic sea salt
• juice of 1 lemon
• big handful of fresh dill
• a few drops of stevia or agave nectar
• pinch of cayenne or freshly grated horseradish (optional)
• ½ cup (125 mL) extra-virgin olive oil
Put first 4 ingredients in blender. Process on high for 1 minute. Add lemon juice, dill, stevia, and cayenne. Drizzle oil into the running blender until the mixture emulsifies.
Keeps refrigerated for up to 5 days.
Makes 1½ cups
EACH 1 TBSP (15 ML) SERVING CONTAINS: 56 calories; 0 g protein; 6 g total fat (1 g sat. fat, 0 g trans fat); 1 g carbohydrates; 0 g fibre; 30 mg sodium
For a Super-Healthy Version
Soak organic almonds overnight. Slip almonds out of their peel by pinching them between thumb and forefinger. You might have to pour hot water on the almonds and soak them for a few minutes.
Soaking nuts and seeds removes the enzyme-inhibiting coating that protects the seed from sprouting prematurely. Removing this makes the nut easier to digest. Always rinse off the soaking liquid.
Written by: Afke Zunderland
Source: “Simply Rawsome!“, alive #333, July 2010