Buckwheat and sunflower seed burgers

In macrobiotic cooking we use quick cooking styles during the summer months such as stir frying, steaming, blanching and grilling. These tasty burgers can be cooked on a barbeque, grilled or lightly fried. Easy to make and packed with minerals and antioxidants, they make a great free-form alternative to traditional meaty rivals. Buckwheat is energising and nutritious and can be used as an alternative to rice in salads, stews and porridge. Despite its name, it is not the same as wheat but from a completely different botanical family. Buckwheat does not contain gluten so it can be a good substitute for wheat, oats, rye and barley in a gluten-free diet. High in magnesium, manganese and copper, it is a good supply of minerals and dietary fibre. It also contains valuable flavonoids that help to protect against heart disease. Available from any good whole food supplier it is quick and easy to cook. Sunflower seeds are an excellent source of protein, essential fatty acids, vitamin E, magnesium and selenium. Tasty and nutritious, they give these burgers a nutty, satisfying flavour.
 Here I have served the burgers with a spicy tomato and sweetcorn relish and a light salad. For a more traditional burger, they can be enjoyed in a lightly toasted bun with pickles, mustard and your own favourite sauce or chutney.

Yields1 Serving
 150g cooked buckwheat (50g uncooked groats) 100g onion 2 garlic cloves 2 tbsp olive oil ¼ tsp salt 50g sunflower seeds 150g mashed potato
1

If you are using uncooked buckwheat, presoak or wash it well and cook as directed on the packet. Leave to cool.

2

Fry the onion and garlic gently in 1 tbsp of the oil, with the salt, until they become transparent.

3

Grind the sunflower seeds in a coffee grinder or food processor.

4

Combine the cooked buckwheat, onions, garlic and seeds with the remaining ingredients, except the polenta and buckwheat flour. Taste and adjust the seasoning as necessary.

CategoryCuisine

Ingredients

 150g cooked buckwheat (50g uncooked groats) 100g onion 2 garlic cloves 2 tbsp olive oil ¼ tsp salt 50g sunflower seeds 150g mashed potato

Directions

1

If you are using uncooked buckwheat, presoak or wash it well and cook as directed on the packet. Leave to cool.

2

Fry the onion and garlic gently in 1 tbsp of the oil, with the salt, until they become transparent.

3

Grind the sunflower seeds in a coffee grinder or food processor.

4

Combine the cooked buckwheat, onions, garlic and seeds with the remaining ingredients, except the polenta and buckwheat flour. Taste and adjust the seasoning as necessary.


Buckwheat and sunflower seed burgers