Steemit Culinary Challenge #11: The Great Garbanzo-Bello Burger (Vegan and Raw)steemCreated with Sketch.

in #food7 years ago (edited)

As of late, I have been creating and sharing a number of Paleo recipes. A key component of a Paleo eating lifestyle is that it is a high fat, low carbohydrate method of eating. Adopting this way often restores balance in the gastrointestinal tract and hinges on rejigging the mix of bacterial micro flora in the gut.

My entry for this  culinary challenge is not Paleo, because I have chosen to use garbanzo beans or chickpeas.

Garbanzo beans have  a total of 61 grams of carbohydrates per 100 gram serving or approximately 1/2 of a cup. If you are just starting to learn about the impact of carbohydrates and grams of sugar, when consumed, you will eventually realize that 60 grams of carbohydrates is a lot.

A full-size Snickers chocolate bar contains a total of  63 grams of carbohydrates per 100 gram serving size, so although we are not dissecting the chocolate bar in its entirety from a nutritional perspective, it does illustrate that food choices matter when it comes to sugar. 

Both the bar and the beans are not a choice I would regularly make, but I will choose the beans on occasion. Purely for the flavour that they offer or for their texture. In this case, they will become burgers!

With that said, let's take a look at the ingredients:

The ingredients are:

  1. 4 large portobello mushrooms;
  2. 2 cups of chickpeas or garbanzo beans;
  3. 1/2 a yellow pepper;
  4. 1/2 an orange pepper;
  5. 4 tbsp of green pitted olives
  6. 1/2 cup of chopped onion;
  7. 1.5 tsp of chia seeds;
  8. 1 tbsp of lemon juice;
  9. 1 tsp of mixed spice blend (onion powder, garlic powder, cumin, and cilantro);
  10. 2 tsp + 1/4 tsp of minced garlic;
  11. 4 slices of eggplant;
  12. 4 tbsp + 1tsp of nutritional yeast;
  13. 1/2 tsp of oregano;
  14. 4 tbsp of coconut sauce (wheat-free version of soy sauce);
  15. 4 slices of cucumber;
  16. 2 slices of tomato;
  17. 4 pieces of spinach;
  18. 1 avocado;
  19. 1 tsp of olive oil;
  20. sesame seeds to garnish.

( I have put the unusual ingredients in bold, but they include: nutritional yeast, coconut sauce and chia seeds.) 

The tools needed are:

  1. a food processor;
  2. a food dehydrator;
  3. a selection of measuring spoons;
  4. and a Butcher's knife.

Directions:

  • Soak the mushrooms in 4 tbsp of coconut sauce.

Make sure to evenly coat the mushrooms on both sides with the coconut sauce.

  • Cut 4 slices off the eggplant.

  • Move the mushrooms to a lined drying rack of the dehydrator and put in the dehydrator.

  • Soak the slices of eggplant in the remaining coconut sauce left over from soaking the mushrooms.

  • Move them to a lined dehydrator rack and put them in the dehydrator.

  • Put the beans, 4 tbsp of nutritional yeast, lemon juice tsp of minced garlic, 1 tsp of spice blend and olives in a food processor and blend.

  • Roughly chop the onion and peppers.

  • Add them to the food processor and blend.

  • Add the chia seeds and blend again.

  • Spoon this mixture onto a lined drying rack and put into the food dehydrator. Turn the dehydrator on and set the drying temperature to 118 degrees F and dry for 8 hours.

I pulled the burgers out of the dehydrator at the half-way point of drying so that defined shape and size is visible. For those who are counting carbs, each one of these burgers are about 50 grams. The recipe yields 8 patties and they are versatile. They can be enjoyed as is, or broken up and used as a salad ingredient.

  • Find a ripe avocado ( it's harder than it sounds). Look for one that is slightly soft, not rock hard. 

  • Peel it, remove the pit and cut it in chunks. Add it to the food processor with 1 tsp of olive oil, a 1/4 tsp of minced garlic 1/2 tsp of oregano and 1/2 tsp of nutritional yeast.

  • Blend well to create a creamy garlic spread.

  • After 8 hours of drying time, take the mushrooms, eggplant, and burgers out of the dehydrator and start assembling the burgers. The mushrooms are the buns. You will need 2 mushrooms per burger for a top and a bottom, or 1 mushroom per burger if they are served as sliders.

Let's have a look at the burger components once they have been dehydrated:

Mushrooms.

Eggplant.

Burgers.

I have flipped them over so that you can see the underside of them.

  • Slice cucumber and tomato. Coat the underside of the mushrooms with garlic spread and sandwich the spinach, tomato, cucumbers, eggplant and burger between the mushrooms to create a burger.
  • Garnish the top mushroom with sesame seeds and enjoy.

I'd like to thank the Guest Judge, @felixx and the sponsors: @smooth, @sirwinchester and @knozaki2015.

I'd also like to thank @englishtchrivy for all that she does.

I welcome your comments and invite you to follow me on my journey.

~ Rebecca Ryan

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Fantastic, beyond my words fabulous food post. Content is splendid!

Thank you so much @gringalicous! I am always honoured when you take a minute to comment about my work. :)
This one is a little tricky because although "raw" seems easy and it is...this post was a 2 day process, by the time all the components were ready and I could construct it.
The benefits are that the flavours of any dehydrated food becomes intensified and you are able to retain key nutrients because high heat hasn't damaged anything molecularly.

I am continuing to learn about the benefits of raw

Great job as always!

@kus-knee (The Old Dog)

Another awesome FoodArt post by you.

I had never even heard of

...... nutritional yeast and coconut sauce (wheat-free version of soy sauce);

glad you bolded some things that stand out.

You continue to do great things with food. I don't think I have the patience you do with it LOL

Forgot to say resteemed for you also.

Respect. The burger looks amzing and really a good food post :-)
Follow You.

This looks awesome... really nutritious and tasty :-) You put so much time into preparing meals, I'm always very impressed. Lots of good luck to you!

It's so cool because I always think the same thing about your work.
You inspire me. LOL
So I guess we can say that the feelings are mutually shared between us.
Good luck to you too!

That looks very interesting and delicious! :)

Thank you @jaki01! It had a lot of similarities to a Greek salad in flavour, due to the olives, tomato, peppers, garlic and oregano.

@rebeccaryan
What I admire about it is that you just used a dehydrator another vegan secret of making a vegan burger disclosed!
Thank you !

When I saw you blitz everything in the food processor I thought while scrolling down and readin' how on earth are you goin to fry that and make sure they stay whole - well there you go.

Thanks for sharing the process. I wish you good luck!

Thank you @englishtchrivy!
I'll tell you I greatly appreciated having another day to work on this post. (I didn't think I was going to get it done before the deadline and I certainly wouldn't have made it if it was on Monday.) Look at all the entries this week! It's fantastic! People really found motivation to try their hand at it and I do think that it is building a strong community around food. I am happy to be part of it, all thanks to you for suggesting that I enter my first one, way back when...;)

This post has been ranked within the top 80 most undervalued posts in the second half of Jan 17. We estimate that this post is undervalued by $5.77 as compared to a scenario in which every voter had an equal say.

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Figured this would be OK to post here for you --- new Steemit feature out today -- I think I was the first one to blog about it - hope it helps you/others

https://steemit.com/steemit/@barrydutton/new-feature-activated-on-steemit-in-browser-notifications-for-mentions-replies-etc-short-form-post-w-explainer-graphic

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