Vegan🌱Veggie and Chickpea Hamburger Steaks

【Vegan🌱Veggie and Chickpea Hamburger Steaks】

Veggie Hamburger Steaks by piggyinkitchen

Craving something meaty?

Here is my flat meatball recipe used a ton of vegetables and it's delicious even without meats!

This recipe is:

• Vegan
• Gluten free
• Nut free

It's mainly made of zucchini, carrots, onions and chickpeas. You can make it without chickpeas or beans for sure, but I added some for protein.

I made up this recipe because most vegan meat alternatives sold at a grocery store are generally expensive and contain some additives that may be harmful to our body, which I don't want in my dishes. Exmaple additives are caramel color and carrageenan that some studies revealed they might be linked to some types of cancers and other health issues.

This recipe is perfect for those who are concered about health risks with those chemicals and want to make their own vegan meat dishes with simple and natural foods.

To success making delicious meatballs, there're a couple of things you want to make ssure of.

1. cook vegetables before blending with other ingredients.

2. don't overdo cooked vegetables in a blender.

3. don't hesitate to put enough seasonings! Seasoning is improtant

Roasting vegetables first will have a huge difference from not doing so! It enhances more flavour and creates natural sweetness on its own.

When crushing vegetables into little chuncks, be careful to not overprocess. It results in watery veggie paste since water in vegetable come through their skin/cells, but you want it to be the dry side a little.

How much you put seasonings is very important for any vegan dishes including this recipe, so don't be shy :) If you're worried, then make a small pattie and pan fry as a trial one. That's how I usually do when I'm not sure.

Vegan Meal: Veggie Hamburger Steaks by piggyinkitchen

Now you're good to go!

Veggie and Chickpea Hamburger Steaks

INGREDIENTS (5-6 Servings)
2 large zucchinis, cut in a medium dice
3 small carrots, cut in a medium dice
1/2 onion, roughly minced
1 cup chickpeas, soaked overnight and drained
2 teaspoons minced ginger
1 tablespoon minced garlic
1/2 cup gluten free oat flour
1/3 cup gluten free buckwheat flour
2 tablespoon potato starch or corn starch
1 tablespoon curry powder
Dried basil
Dried oregano
Himalayan Pink Salt
Black pepper
Avocado oil

INSTRUCTIONS

1. Boil chickpeas in a pot until soften.
2. Oil a frying pan and stir fry garlic and ginger until aroma comes out.
3. Roast zucchini and carrots in the pan until golden brown. Then season with salt and pepper.
4. Place the veggie into a plate and put aside to let it cool.
5. In the same pan, stir fry onions until golden brown.
6. In a blender, toss cooked chickpeas and little bit of water you used for cooking them. Process until chickpeas break into chunks.
7. Do the same for roasted vegetables.
8. In a bowl, place the cooked vegetables, chickpeas, garlic, ginger and dry ingredients and combine well.
9. If too dry, add some water. If too watery, then add some flour.
10. Make it flat balls with your hands.
11. Oil a frying pan, and pan fry until nicely colored golden brown on both sides.
12. Pour tomato sauce if you like.
13. Enjoy!

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NOTES
◎Use any vegetables that you love.
◎Adjust the consistancy of mixture by adding either water or flour.

I hope you love this recipe as much as I do!

If any questions, please feel free to leave a comment or directly contact me anytime! I'm happy to hear from you!

Thank you,

-piggyinkitchen-

References:

1. Tyler J. S., Julia W, (2015, February 18), Caramel Color in Soft Drinks and Exposure to 4-Methylimidazole: A Quantitative Risk Assessment, Plos One, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0118138
2. Johns Hopkins Center, (2014, January 27), Popular Soda Additive Unnecessarily Exposes Consumers to Potential Carcinogen, https://clf.jhsph.edu/about-us/news/news-2014/popular-soda-additive-unnecessarily-exposes-consumers-potential-carcinogen
3. Matt H, Takayuki S, Carcinogenic 4(5)-Methylimidazole Found in Beverages, Sauces, and Caramel Colors: Chemical Properties, Analysis, and Biological Activities, J. Agric. Food Chem. 2013, 61, 4, 780-789, https://doi.org/10.1021/jf304855u