Zesty Buckwheat Burgers with a delicious southwest tang! A gratifying burger alternative, entirely plant-based and free from grains, nuts, beans and soy! Look no further, your burger days are back.
Butternut Squash? Oh, yeah!
It’s been almost a year since I created my recipe for Vegan Italian Meatballs, using acorn squash as the main ingredient. They were such a success with herbivores and omnivores alike that I wanted to try the same paradigm again for a meatless burger. This time the squash of choice is butternut and the recipe developed from there!
I have discovered a new love! Buckwheat, I’m lookin’ at you.
Loaded with all nine essential amino acids, buckwheat serves up a nice dose of perfect and complete protein.
Is Buckwheat a Grain?
Contrary to what its name implies buckwheat is not a grain. Similar to quinoa, buckwheat is known as a pseudo grain. In actuality, it’s the seed of a plant related to rhubarb.
But the good news doesn’t stop there. Buckwheat is loaded with vitamins and minerals, as well.
Apparently, we never outgrow the possibility for childhood experiences to haunt us well into our adult lives. I didn’t eat buckwheat until recently.
Why? I’d forgotten about it. While developing my recipe for Alpha Omega Granola, I wanted to load it up with as much plant-based protein as humanly possible. Scouring my mental list of plant-based protein sources, buckwheat popped up.
Leaving my mind almost as rapidly as it entered, I paused and thought, why? Why not buckwheat!? Then suddenly I remember once as a child–once–having buckwheat pancakes and hating them!!
What a revelation that after many passing decades I’d been dismissing such a great ingredient because of one bad experience. The buckwheat tasted so good in my granola that redemption was instantaneous!
Anxious to give buckwheat another go, I developed this fabulous burger recipe.
Why Buckwheat if Good for You
Buckwheat is a great source of:
- B vitamins;
Thanks to a nice dose of resistant fiber, it helps to lower blood sugar after meals, which also aids in weight loss.
Buckwheat brings nutraceutical compounds (according to Merriam-Webster, a foodstuff that is held to provide health or medical benefits in addition to its basic nutritional value) such as rutin, quercetin, tanin and bioflavonoids.
If all of that isn’t enough nutrition packed into a burger then lets look at the butternut squash. One cup of butternut squash contributes:
- 297% of your DV of vitamin A;
- 48% of vitamin C;
- as well as being a great source of B vitamins, magnesium, iron and fiber.
Gluten-free and Vegan Buckwheat Burgers
This gluten-free and vegan burger recipe yields 9 three-inch burgers. They can be eaten as a traditional burger, served on top of a salad, or plated with your favorite veggie side dish. Build your personal tower of greatness and serve it on your favorite gluten-free roll.
Zesty Buckwheat Burgers
I personally love the robust pairing of the Zesty Buckwheat Burger and a Caesar Salad. But the fun doesn’t have to end after one night of burger greatness! The leftovers store well in the refrigerator in a sealed container for several days and easily reheat in a non-stick frying pan after a couple of minutes on each side.
Or you can freeze them. Wrap them individually in wax paper and pop them into a zip bag in the freezer. Remove them a few hours before eating and reheat as stated above. Next time I’m making a double batch and freezing half of them for future quickie meals! YUM!
Oh . . . and don’t forget to save your squash seeds to make some delicious Crispy Choco Seeds!