Burger Recipes (Part 1) – Thai Carrot Burgers

Veggie delight

Burgers get a healthy makeover from Lukas
Volger

As a cook, baker, caterer, waiter and
occasional dishwasher, Lukas Volger certainly knows about food. Growing up, his
first job after high-school was in a bakery, fuelling what he says was ‘the
beginning of a life in food’. More specifically, vegetarian food – as evident
in his new recipe book Veggie Burgers Every Which Way (Grub Street, $15.5).
‘Burgers have a special appeal for me. They’re straightforward, less fussy than
a sandwich – but more robust – and they conjure up so many wonderful images of
casual dining outdoors,’ he says. High praise indeed for the humble patty, but
Volger explains that after sparking an interest in vegetarian cooking when he
was at college, he found ‘there’s a lot of room for creativity’.

Burgers
get a healthy makeover from Lukas Volger

Rather than list a handful of usual veggie
burger suspects (textured vegetable protein, anyone?), the book details
original, mouthwatering recipes inspired by Volger’s experiments with all kinds
of vegetables. ‘With veggie burgers, I always work backwards. Thai carrot
burgers began with a bunch of carrots; my Sun-dried tomato and goat’s cheese
burger was first just a cob of corn. This way, the veggie burger is more an
expression of a vegetable than a patty-shaped shadow of a hamburger,’ he says.
They’re also much healthier than their meaty counterparts, and Volger’s book is
loaded with low-fat, nutritious recipes – including vegan options and recipes
for healthy toppings and buns. ‘As long as you don’t deep-fry them, veggie
burgers are a safe bet in the healthy-eating department,’ he explains.

 Veggie
Burgers Every Which Way by Lukas Volger

‘Try new recipes and ingredients as often
as possible. I think of it like exercise: it’s not any fun until you find
something you enjoy. But you won’t know that if you limit yourself to the sad
few vegetable dishes that generally come under the “vegetarian” header,’ he
says.

Most vegetables don’t need too much cooking
time either, so a lot of the recipes are quick and easy to make, meaning
they’re a healthy convenience option if you’re short on time. And, with so many
restaurant or takeaway burgers low in flavor and texture, and high in fat, it’s
easy to see why Volger has developed a love affair with the homemade veggie
version. We think you will, too.

Quick tip:
‘Vegetables that grate easily are best for veggie burgers. They cook quite
quickly in a pan, and provide clean flavor with a nice robust texture.’

Thai Carrot Burgers

Prep and cooking time: 30 minutes

Makes: Four
10cm burgers

Thai
carrot burgers

Per serving:
226 calories; 5g protein; 13g fat (2g saturated fat); 22g carbohydrate (17g
sugar); 14g salt; 7g fibre

·        
3 tbsp olive oil

·        
1 bunch spring onions, including the dark green
parts, thinly sliced

·        
3 garlic cloves, finely chopped

·        
5cm piece fresh ginger, grated

·        
1 serrano chilli, finely chopped (seeded or
unseeded)

·        
8 carrots, grated

·        
1tsp salt

·        
1 tsp ground coriander

·        
¾ tsp ground turmeric

·        
½ teaspoon ground cinnamon

·        
2 egg whites

·        
2 tbsp natural peanut butter

·        
Juice of ½ lime

·        
15g fresh coriander, roughly chopped

·        
25g breadcrumbs, toased

Pre-heat the oven to 190⁰C/Gas
mark 5

1. Heat a large lidded sauté pan over medium
   heat. Add one tablespoon of the oil. When hot, add the spring onions and
   cook for about two minutes, until just soft. Add the garlic, ginger and
   chilli, and stir for 30 seconds, until fragrant. Stir in the carrots,
   salt, coriander, turmeric and cinnamon. Cover and cook for six to eight
   minutes, until the carrots are soft but not mushy.
2. In a mixing bowl, whisk together the egg
   whites, peanut butter and lime juice. Stir in the carrot mixture and the
   chopped coriander. Fold in the breadcrumbs. Let the mixture sit for about
   10 minutes, allowing the crumbs. Let the mixture sit for about 10 minutes,
   allowing the crumbs to absorb some of the liquid. Add seasoning if
   required, and shape into four patties.
3. In an oven-proof frying pan, heat the
   remaining two tablespoons of oil over a medium-high heat. When hot, add
   the patties and cook until browned on each side, four to six minutes in
   total. Transfer the pan to the oven and bake for 12 to 15 minutes, until
   the burgers are firm and cooked through.

Chef’s tip:
For the best flavor, use natural, unsweetened peanut butter. Choose smooth or
chunky, depending on the texture you want.