Did you know these super cool ONION NUTRITION FACTS:
- onions contain over 25 phytonutrient compounds including anthocyanins, sulfoxides and quercetin. It’s these phytonutrients that act as powerful antioxidants in our body to combat the effects of stress (hi!) and free radical damage and reduce our risk of chronic disease
- red / spanish onions contain anthocyanins which make them the glorious purple colour (you find anthocyanins in other fruits and vegetables of similar colour too!) and can reduce inflammation, support cardiovascular health and improve blood glucose levels
- onions are some of the very few plant foods that contain sulfoxides, which have shown anti-cancerous, anti-atherogenic, antioxidant and antihypertensive properties
It is ridiculously easy to get onions into your food each day and I encourage if you can, to do so, to reap these wonderful benefits, and if you’d like to kick off with a delicious recipe then definitely jump onto my burger recipe below – ENJOY!
SWEET POTATO BURGER WITH CUMIN SPICED ONION RINGS
Dairy Free : Vegetarian
2 cups cooked baked sweet potato pieces (about 800g raw) 1 cup (120g) breadcrumbs
1 free range egg
1/2 (60g) brown onion, peeled and roughly chopped
2 teaspoons ground cumin
1 teaspoon ground paprika
1/2 teaspoon dried oregano
2 tablespoons extra virgin olive oil
1 cup (200g) cooked black beans
Cumin spiced onion rings:
2 (300g) brown onions, peeled and sliced into 1cm thick rings
2 free range eggs
1 1/2 tablespoons ground cumin
1 1/2 cups almond meal
Curry burger sauce:
1/2 cup coconut yoghurt
1/2 teaspoons ground turmeric
2 teaspoons curry powder
1/4 (150g) small red cabbage, finely sliced 2 tablespoons chopped fresh coriander 1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
4 burger buns of choice or 12 ice berg lettuce leaves to serve sea salt and black pepper
To make the burgers:
Heat oven to 200C and line a large baking tray with greaseproof paper. Place all ingredients except the black beans in a food processor and blitz to combine. If you don’t have a food processor, simply finely chop the onion and then use a potato masher to mash all the ingredients together. Once these ingredients are combined stir black beans through. Shape firmly into 4 burger patties, place on tray and then bake in the oven for 10 minutes. Whilst burgers are baking make the onion rings.
To make the cumin spiced onion rings:
Whisk the eggs in one bowl and mix together the cumin and almond meal in a separate bowl. Line a large baking tray with greaseproof paper. Dip the onion ring in the egg then into the almond meal to coat. Place on tray and repeat with all rings. Place in the oven to bake for 10 minutes (half way through the burgers cooking). Whilst the burgers and onion rings cook, make the sauce and slaw.
To make the curry burger sauce:
Combine all ingredients in bowl, whisk together and set aside ready to dollop on the burger.
To make the slaw:
Toss together red cabbage, coriander, extra virgin olive oil, lemon juice and season with sea salt and black pepper. Toss and set aside ready to build the burger.
To build your burger:
Go for it! Start with the slaw at the base of your bun or lettuce leaves, followed by the sweet potato burger, curry burger sauce, cumin spiced onion rings and bit of coriander if you like to finish. Pop the burger bun top or more lettuce leaves on top and enjoy!