The Iron Man Burger – Meat free yet iron rich

written by Sally Hills July 17, 2018

Anyone looking for a iron rich vegan recipe made into a burger, then look no further! I found a recipe for an iron-rich salad on www.amysavagenutrition.com, called ‘The Iron Man Salad’, which with a few adjustments I turned into an Iron Man Burger.  Link to the original recipe at the bottom of this post.

I swapped out the avocado as I think it’s nicer to eat intact than hidden in a burger (can’t waste an avo!). Instead, I added soy sauce, mixed beans, turmeric and blended oats (making an oat flour). The burger turned out really well! It went beautifully in a brown seeded bun with crisp salad, avocado and Sriracher. As amysavagenutrition says in their post – the iron will be better absorbed when eaten alongside vitamin C; as long as coffee, tea and red wine are avoided for a few hours afterwards (a bit of a challenge as I love a mid-afternoon tea, but gotta be worth it!). The kale, broccoli & lemon in the burger provide vitamin C, however I ‘fortified’ my burger with a crisp salad too  🙂

The ingredients are:

  • A block of tofu
  • Two handfuls of kale
  • 1 tbsp. of extra virgin olive oil
  • 1 red chilli (with the seeds if you like spice)
  • A head of broccoli
  • 1 lemon
  • 3 tbsp. soy sauce
  • 2 handfuls of blended oats
  • A tin of mixed salad beans
  • 2 tbsp. ground cumin
  • 1 tbsp. ground turmeric
  • Small handful of mixed seeds

Recipe/method:

  1. Chop the broccoli into small florets and steam for 5 mins
  2. Blend the oats in a blender until they are a flour-like consistency
  3. Slice the tofu and coat with ground cumin and turmeric
  4. Pan fry the tofu in the oil for a couple of minutes with the kale and half of the mixed seeds
  5. Pop everything (except the remaining seeds and the oat flour) in a blender
  6. Blend until you’ve got a rough consistency
  7. Add half the oat flour and blend for a further 30 seconds
  8. Shape into quarter pounder sized burgers – if the mix is sticky, use the remaining oat flour to help them form
  9. Place the burgers on an oil sprayed oven tray
  10. Pop them in the oven on a fairly hot heat (gas mark 6/7 – 200/220°C – 400/425°F) for 20-30 minutes, until cooked through and crispy on the outside

Let me know if you try the recipe and what you thought 🙂 I definitely felt like I had more energy at CrossFit a few hours after, although could be in my head 😉 Every little helps eh!

http://amysavagenutrition.com/recipe/kale-tofu-salad/

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