Raw vegan Zuccoti Park burgers with sweet potatoes
raw-vegan
Ingredients (for servings, )
| For the burger "patties" | |
|---|---|
| 5 | Tomatoes, dried (raw?, organic?) (0.88 oz) |
| ½ oz | Walnuts (tree nuts), raw (organic?) |
| 5 ½ oz | Sweet potatoes, raw |
| 2 | Dates, Medjool variety, pitted, raw? (organic?) (1.7 oz) |
| 2 tbsp | Hemp oil (0.98 oz) |
| 1 tsp | Paprika powder, sweet (raw?, organic?) (0.08 oz) |
| 1 tsp | Parsley, dried (raw?, organic?) (0.02 oz) |
| 1 tsp | Coriander leaves, dried (0.02 oz) |
| ½ tsp | Table salt (table salt, raw?, organic?) (0.11 oz) |
| 1 tbsp | Onions, dried (dehydrated, dried, organic?, raw?) (0.18 oz) |
| ¼ | Onions, raw (organic?) (0.97 oz) |
| 1 tbsp | Parsley, fresh, raw (leaf parsley, parsley) (0.13 oz) |
| 1 tbsp | Psyllium husks (raw, organic?) (0.23 oz) |
| For the almond milk (needed for rolls) | |
| 7 ⅓ oz | Almonds (sweet almonds), raw |
| 800 ml | Drinking water, raw (organic?) (28 oz) |
| For the rolls | |
| 2 ¾ oz | Linseed, raw, organic? (golden linseed, flax) |
| 1 ¾ oz | Chia (chia seeds), raw, organic? |
| ⅔ oz | Psyllium husks (raw, organic?) |
| 1 tsp | Table salt (table salt, raw?, organic?) (0.21 oz) |
Equipment
- blender or hand-held blender / immersion blender
- dehydrator
- nut milk bag
- coffee grinder, electric
- sieve
Type of preparation
- dehydrate
- chop or grind
- food preparation without heating
- soak
- blend
- squeeze
- peel
- sift
Preparation
Preparation the day before (soaking)
For the burger "patty" Soak the dried tomatoes and walnuts overnight. Soak the almonds separately for the almond milk that you will need to make the bread rolls.When making burger buns, you will need both the almond pomace and some almond milk. The remaining almond milk (800 mL leaves 675) can be used for other purposes. The "pomace" is the solid residue that remains after processing.
For the almond milk (needed for rolls)
First, mix the soaked almonds with just a little water. Then add about 4 times the amount of water and mix again. Then press through a nut milk bag. This will give you the almond milk and the almond pulp, keep both.You can also use ready-made almond milk if you have almond pulp available. Instead of a nut milk bag, you can also use a dumpling bag, a strainer, a clean tea towel or a cheesecloth.
A recipe for raw almond milk can be found at the following LINK.
Preparation of the burger "patties"
Rinse the soaked tomatoes and walnuts well. Peel the sweet potatoes and cut them into large pieces. Mix them with the remaining ingredients, apart from the fresh onions, parsley and psyllium husks, to form a coarse-grained mixture.A recipe for dried onions can be found on page 107 in the same book.
The authors recommend using smoked paprika powder.You can decide whether you want to start with the rolls or the patties or do both in parallel if the dehydrator is big enough.
Peel and dice the onion. Finely chop the parsley. Mix fresh diced onion, fresh chopped parsley and the psyllium husks into the "patty" mixture. Then form four burgers (for 4 portions) and dry for a few hours.
Preparation of the burger buns
First, put the golden linseeds in a blender (or coffee grinder) and grind them into a fine powder. Then do the same with the chia seeds.Put all the bread roll ingredients (including the whole almond pulp and 125 mL almond milk for 4 servings) into a bowl and knead the bread mixture into a smooth dough.
You will receive both almond pomace and almond milk from step 2.
If the bread mixture is too dry when kneading, you can add a little more almond milk.
Now the bread is almost ready. Form small or large rolls from the dough. This amount makes about four large burger buns, so eight halves for four portions.
The smaller the formed volume of the loaves or the flatter the loaves, the faster they will dry.
In the final step, dry the burger buns in the dehydrator for 10 hours.
completion
Top with thin slices of vegetables such as cucumber, tomato, pepper, lettuce or onions. Avocado slices also go well with it.For sauces, the authors refer to recipes starting on page 103 of the same book. You can find further suggestions under "Alternative preparation".
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 639 kcal | 32.0% |
| Fat/Lipids | 47 g | 67.2% |
| Saturated Fats | 4.1 g | 20.4% |
| Carbohydrates (inc.dietary fiber) | 50 g | 18.7% |
| Sugars | 15 g | 17.2% |
| Fiber | 25 g | 99.0% |
| Protein/Albumin | 19 g | 38.0% |
| Cooking Salt (Na:922.3 mg) | 2'343 mg | 97.6% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 8.5 g | 426.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 13 g | 134.0% |
| Vit | Vitamin E, as a-TEs | 16 mg | 133.0% |
| Min | Manganese, Mn | 2.5 mg | 127.0% |
| Min | Copper, Cu | 1.3 mg | 125.0% |
| Sodium, Na | 922 mg | 115.0% | |
| Prot | Tryptophan (Trp, W) | 0.25 g | 101.0% |
| Elem | Magnesium, Mg | 321 mg | 86.0% |
| Elem | Phosphorus, P | 587 mg | 84.0% |
| Prot | Threonine (Thr, T) | 0.64 g | 68.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 8.5 g | 426.0% |
| Linoleic acid; LA; 18:2 omega-6 | 13 g | 134.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.25 g | 101.0% |
| Threonine (Thr, T) | 0.64 g | 68.0% |
| Phenylalanine (Phe, F) | 0.99 g | 64.0% |
| Isoleucine (Ile, I) | 0.74 g | 60.0% |
| Leucine (Leu, L) | 1.3 g | 54.0% |
| Valine (Val, V) | 0.87 g | 54.0% |
| Lysine (Lys, K) | 0.68 g | 36.0% |
| Methionine (Met, M) | 0.26 g | 28.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin E, as a-TEs | 16 mg | 133.0% |
| Thiamine (vitamin B1) | 0.63 mg | 57.0% |
| Riboflavin (vitamin B2) | 0.72 mg | 52.0% |
| Vitamin A, as RAE | 309 µg | 39.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 69 µg | 34.0% |
| Niacin (née vitamin B3) | 4.9 mg | 31.0% |
| Vitamin B6 (pyridoxine) | 0.37 mg | 26.0% |
| Pantothenic acid (vitamin B5) | 1.0 mg | 17.0% |
| Vitamin K | 13 µg | 17.0% |
| Biotin (ex vitamin B7, H) | 8.7 µg | 17.0% |
| Vitamin C (ascorbic acid) | 7.4 mg | 9.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Sodium, Na | 922 mg | 115.0% |
| Magnesium, Mg | 321 mg | 86.0% |
| Phosphorus, P | 587 mg | 84.0% |
| Potassium, K | 1'136 mg | 57.0% |
| Calcium, Ca | 327 mg | 41.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 2.5 mg | 127.0% |
| Copper, Cu | 1.3 mg | 125.0% |
| Iron, Fe | 5.9 mg | 42.0% |
| Zinc, Zn | 3.8 mg | 38.0% |
| Selenium, Se | 15 µg | 27.0% |
| Fluorine, F | 151 µg | 4.0% |
| Iod, I (Jod, J) | 1.3 µg | 1.0% |
For the raw vegan Zuccoti Park burgers with sweet potatoes, you can wonderfully use the almond pomace left over from almond milk production.
Serving size: The recipe for 4 servings makes 4 burgers (lettuce, tomatoes, etc. are not included in the recipe). The serving size assumes that you serve a side dish, such as a salad, in addition to the burger.
Time required: The high time required is primarily due to soaking the ingredients and drying the burger buns. The first step can be done the day before and you can also dry the buns overnight, as they take around 10 hours.
Nutrient profile: According to GDA guidelines, one portion of this recipe covers the daily requirement of vitamin E, manganese, tryptophan and copper. The fat content is 67% of the daily requirement due to the oil in addition to the high almond and seed content and is therefore quite high. However, the ratio between omega-6 and omega-3 fatty acids is 2:1, which is significantly below the recommended maximum ratio of 5:1. The salt content, however, is almost 100% of the daily requirement!
Health: For health reasons, we have created an alternative recipe with variations in the ingredients. Please read the link behind this motivation: Vegans often eat unhealthily. Avoidable nutritional errors .
Sweet potatoes: Unlike regular potatoes, sweet potatoes do not belong to the nightshade family. They come in different colors: yellow with red skin, orange-red with red-brown skin and white with light skin.
Flaxseed: Flaxseed has a slightly nutty taste and a fat content of 40%. It contains around 50% of the polyunsaturated omega-3 fatty acid alpha-linolenic acid (ALA), making it the highest concentration of omega-3 fatty acids of all known vegetable oils.
Psyllium husks: These plant-based swelling agents are good as a binding agent and also create a better consistency. In addition, their high-fiber composition and swelling capacity are good for stimulating the intestinal muscles and can also help to relieve constipation. For this reason, psyllium husks are also used as a natural laxative.
Hemp oil: The nutty-tasting hemp oil has a high proportion of omega-3 and omega-6 fatty acids. Of the two groups of unsaturated fatty acids mentioned, alpha-linolenic acid (ALA, omega-3 fatty acid) and linoleic acid (omega-6 fatty acid) are particularly noteworthy, as they are essential nutrients.
Chia seeds: Chia seeds, which come from Mexico, are particularly characterized by their high content of calcium, iron, soluble fiber and omega-3 fatty acids. Our body can benefit from the effects of these substances, especially when consuming ground seeds.
Storage of chia seeds: Chia seeds can be stored for up to 5 years and are therefore much more storable than, for example, flax seeds. Optimal storage conditions are achieved by keeping them well sealed and storing them in a dark, cool (but not damp) place.
Storing sweet potatoes: These tubers have a high water content and cannot be stored as long as regular potatoes. However, you can increase their shelf life by handling them carefully, such as avoiding bruising.
Hemp oil: The color composition of the oil is due to the method of production and other ingredients such as carotenoids and plant chlorophyll. Cold-pressed hemp oils are usually greenish-yellow, whereas hot-pressed oils have a distinctly dark green color. As with other oils, you should pay attention to the quality when purchasing raw oil, as even cold-pressed oils are sometimes exposed to temperatures of 60 °C unless you pay special attention to this.
High fat content: The comparatively high fat content of this dish can be attributed mainly to the hemp oil, almonds and linseed.
Almond milk: Since this recipe uses both almond pomace and almond milk, it is recommended that you make the almond milk yourself (you can find a recipe here: Unsweetened raw almond milk). However, if you still have almond pomace left but no almond milk, you can also use ready-made almond milk.
Suitable sauces: In addition to sauces starting on page 103 of the same book, you can also try the following: Mushroom and Bean Gravy and Tomato Sauce with Tamarind.
