In today’s world the emphasis is on health, exercise and a lighter diet. We need food which satisfies us, contains the full range of vitamins, protein and minerals, and yet does not make us feel heavy or bloated. For those who have a background of eating meat, this means daring to change our old habits and trying out new, vegetarian dishes. A carryover from past conditioning is that “only vegies” would not contain enough protein or be satisfying. There are, however, many vegetable dishes and food combinations which not only ensure complete proteins but satisfy thoroughly.
On the whole, vegetables are the most attractive and tempting when steamed or baked just long enough to be crispy – then they also retain their full nutritional value. Good oils – rapeseed or virgin olive for example – enhance the taste rather than covering it up.
When you step out of the usual “meat and potatoes” cuisine and get your complete proteins by eating rice and pulses together, or using tofu, tempeh, or seitan (wheat gluten), eggs and the many kinds of nuts, you can be very creative. Then it is inspiring and fun to discover new ways to prepare food. Your ingenious cooking will carry the taste of your own enjoyment.
For a fresh, colourful and appealing gourmet lunch, try this delicious peanut burger with its surprising blend of flavours. Served with your favourite big salad, it’s a complete and scrumptious meal.
Recipe for Peanut Burgers
Ingredients to prepare 10 burgers:
- 50 ml (2-3 tablespoons) sunflower oil
- 200 gr (1/2 pound) onions, diced
- 350 gr (3/4 pound) zucchini, ginger (grated) to taste
- 150 gr (1/3 pound) brown rice, cooked 2 eggs
- 400 gr (3/4 pound) peanuts, crushed
- 40 gr (2 + ½ tablespoons) peanut butter
- 250 gr (1/2 pound) fresh bread crumbs
- 2 bunches parsley, coarsely chopped
- Salt, black pepper, soya sauce as preferred gherkins
- 1 head lettuce leaves separated, washed and dried
- 10 burger buns
- Steam brown rice for 40 minutes. Cool.
- Heat half the oil over medium heat. Add onions and ginger. Sauté. Add zucchini, sauté 5 minutes. Remove from heat and transfer to mixing bowl. Cool.
- Add cooked rice, eggs, peanuts, peanut butter, breadcrumbs, soya sauce, parsley, salt and pepper. Mix well. Shape into patties. Put into refrigerator for 1 hour.
- Place burgers in oiled baking trays and bake at 200C (390F) for 30 minutes, turning once after 15 minutes.
- Cut buns – open, place lettuce leaves, then burgers decorated with gherkins in the buns.