Tempeh burger with sundried tomato pesto, on a homemade wholemeal bread roll.
As you are probably aware, zinc is an important mineral that we need in small (yet vital) amounts. Some body functions we need zinc for include:
- Healthy hair
- Healthy skin
- Strong immune system
- Wound healing and blood clotting
- Thyroid function
The top food sources of zinc include animal products, so zinc deficiency can become common in vegans.
However, zinc isn’t too hard to find if you’re eating a balanced, healthy vegan diet. Zinc can be found in wholegrains, leafy green vegetables, avocado, legumes, nuts, spirulina, sundried tomatoes, and mushrooms.
Tempeh burger <3
This tempeh burger is bursting with zinc. I tried to calculate just how much zinc is in one of these babies but that turned out to be difficult.
I guesstimate there’s about 2mg of zinc in one burger. Adult women need around 8mg, and adult men need around 14mg, although it is recommended that women/men vegetarians/vegans aim for 12mg/21mg respectively (50% higher than the set RDI).
Zinc can be hard to absorb from grains, but leavening with yeast (as I do in this recipe) can help the zinc become more bioavailable.
Tempeh Burger with Sundried Tomato Pesto
- 1 3/4 cups warm water
- 1 tbs raw sugar
- 1 tbs dried yeast
- 2 tbs chia seeds
- 1/2 tsp sea salt
- 4 cups wholemeal flour
- 1/2 cup pumpkin seeds (pepitas)
- 300 g tempeh
- 1/2 cup tomato puree (passata)
- 1/4 tsp cayenne
- 280 g jar sundried tomatoes in oil (reserve oil)
- 1/2 cup fresh parsley
- 1 clove of garlic
- As desired: baby spinach, shredded carrot, red onion, or any other salad vegetables.
- Combine the warm water (not higher than 40C), sugar and yeast in a non-metallic bowl, leave to rest for 20 minutes or until bubbly.
- Add the chia seeds, salt and flour, mix until a smooth dough forms.
- Knead with your hands for 5 minutes.
- Place the dough on the counter, covered with the upside down bowl, leave to rest for 2 hours.
- Knead again, divide into 8 pieces.
- Place on a baking tray, brush with water and sprinkle with pepitas.
- Leave to rest for 30 minutes.
- Bake at 180C/350F for 30 minutes or until golden.
- Let cool while you prepare the rest of the meal.
- Cut the tempeh into 8 equal pieces.
- Combine the tomato puree and cayenne.
- Dip the tempeh pieces into the tomato mix.
- Preheat a cast iron griddle over a medium heat.
- Grill the tempeh for 7 minutes on one side, flip, grill for another 7 minutes.
- Blend the sundried tomatoes, oil from the jar*, parsley and garlic in a high speed blender until smooth.
- Cut open a bread roll.
- On one half, spoon on 1-2 tablespoons of pesto, add salad ingredients and tempeh.
- Top with the other bread roll half.