A simple recipe to get you started with making homemade veggie burger buns. It is also a great idea to fill with a classic Summer product. Pick the freshest courgettes and use them to create a lovely balance of textures and flavours.
To make 4 buns
– 250g whole grain flour (wheat/spelt, 1:1)
– 10g dried yeast
– 1/3 tsp honey
– 1 tbsp softened ghee (you can use 1 ½ tbsp coconut oil (measured solid) for a dairy-free version)
– 100-120 ml water
To fill 2 buns
– 120g plain tempeh
– 2 tbsp tamari sauce
– ½ tsp ginger powder
– 4 small courgettes (approx. 250 g)
– A pinch of black pepper
– 1/3 tsp sumac berries
– A couple of handful of rocket
– 1 ½ tbsp tahini
– Juice of 1 lemon
– Extra virgin olive oil
For the buns
1. In a bowl mix together the dry yeast, honey, and a couple of tablespoons of lukewarm water – mix well and set aside for a couple of minutes.
2. Start adding the flour, mixing it well with the ingredients that are already in the bowl and some more water to form the dough. Halfway through this step, add the softened ghee and mix well until there are no more lumps in the dough.
3. Once you get a dough that doesn’t stick to your hands anymore, keep kneading (in the bowl or on a floured work surface) for approx. 10 minutes. Leave it to rest in a bowl covered with a kitchen cloth for approx. 1 hour at room temperature (or until the dough has doubled in size).
4. Prepare your buns dividing the dough into smaller pieces: roll each part in your hands until you get a round ball (it’s easier if you have a little bit of water on your hands). Place the 4 parts on a baking tray and cover them with a kitchen cloth – set aside for approx. 20 minutes.
5. Cook the buns in a preheated oven at 190°C for approx 30 minutes – to get a more golden colour, you can brush the buns with a little bit of milk or plant-based drink 5 minutes before they will be ready and put them back in the oven (you can do it once or twice).
For the filling
1. Cut the tempeh into thin slices and mix it with some tamari, ginger, and extra virgin olive oil (approx. 1 tbsp of olive oil for 120 g of tempeh) – set it aside in the fridge for 10-15 minutes, then roast in the oven or cook in a pan until it starts to be a little bit crunchy on the outside and turns golden.
2. Prepare the courgettes (finely sliced) by mixing them with a pinch of black pepper, the sumac berries, the juice of ½ lemon, and approx. 1 tsp of extra virgin olive oil – set the mixture aside for 10-15 minutes in the fridge.
3. Mix the tahini with some lemon juice and water to get a nice sauce (adjust the amount of water based on your preferences).
4. Prepare your burgers with some tahini sauce, the rocket, a few slices of tempeh, some courgettes, and more rocket or sauce if you like it. Serve with extra courgettes in a bowl.
Chiara applies the same approach that she has in her everyday life, to her business “A Matter of Nourishment”: having a healthier lifestyle and being aware of what you eat can easily be part of your days, and can be a true celebration of great tasty food – freedom, joy, and confidence to choose what is best for you… this is what a healthy lifestyle should be about!
She has a background in chemistry, nutrition, and massage, but she also had the chance to collaborate for a few years with a photographer, she learned to cook from scratch experimenting in her kitchen and she practices yoga. After a few years working in research, she decided to turn her passions and studies into one unique project to help others in changing their relationship with food from the roots.
Chiara teaches her clients how to improve their daily life with a few simple steps, become more intuitive eaters, be more aware around food, and understand that by changing their diet they can truly change their lives.