Teff is a small grain that packs a huge nutritional punch. Packed full of protein, iron and amino acids, teff is a gluten-free grain that is low in GI. Not only awesome news for vegans and vegetarians but also a great addition to anyone’s diet. Originating from Ethiopia, teff is a great source of resistant starch which helps maintain intestinal health.
You can also use teff in smoothies, as a sprinkle on salad and just as you would any other grain.
Served as a burger or with a salad. These teff veggie patties are super versatile and can be easily frozen for another meal.
Makes approx 6 patties
Teff Veggie Burgers
½ cup brown teff grains
1 medium beetroot, grated
½ cup butter beans, mashed
½ small onion diced
1 clove garlic, crushed
1 tbsp. cumin powder
Handful fresh parsley
Salt, pepper to taste
1 egg or egg replacement
Coconut oil for pan-frying
How to make
- In a small saucepan, bring the teff to the boil in 2 cups of water. Reduce to simmer and stir occasionally until all liquid is absorbed. A good indicator is small ‘blowholes’ appearing. This takes approx. 10 minutes.
- Stir the onion, garlic, salt, pepper, cumin into the cooked teff and allow to cool.
- Once cooled, stir in the mashed butter beans, grated beetroot and parsley. Stir until combined then add the egg and fold through.
- Heat a non-stick frypan on medium heat with 1 tbsp. coconut oil and allow to melt. Using an egg ring for shape, place one spoonful to fill the egg ring and allow to cook for approx. 3 minutes before gently turning with an egg flip. Remove the egg ring and allow to cook on the opposite side. The patties should feel firm to press in the middle before taking them off the heat. Be careful not to have too much heat or they will burn before they have time to cook through.
- Serve on a fresh bread roll with baby spinach leaves, tomato, dill pickles and mashed avocado.