While meatless burger recipe have been a mainstay with vegetarians, vegans and more recently health-conscious eaters or flexitarians that appreciate the blend of plant protein benefits.
It has gained even greater prominence in recent years. A plant-based or meatless burger can be delicious and filling, while also being (comparatively) healthy! And in this post, we are going to share a plant-based burger recipe that is oh-so-good but first will dissect its benefits and also answer questions you might be asking yourself.
Why Choose Meatless Burger?
1. Health Benefits
Most meatless burgers are lower in calories and the murkier saturated fats than regular beef patties. It can be full of nutrients like fiber, vitamins and minerals which ultimately allow for an overall healthier diet.
2. Environmental Impact
Meat production is a major contributor to greenhouse gas emissions and deforestation. Choosing to have more meatless meals can lower your carbon footprint and increase sustainability.
3. Ethical Considerations
Large organizations getting on board with the meat-free movement is a win for reducing animal suffering, as more and healthier vegan options have been made available.
Meatless Burger Recipe INGREDIENTS
Base Ingredients
300 g black beans, for example 1 cup after cooked (or chickpeas or lentils)
1/2 cup Enriched cooked quinoa or Medium grain brown rice
1/2 C Breadcrumbs (use whole wheat for extra health)
1 small onion, finely chopped
2 cloves garlic, minced
SOY SAUCE or TAMARI 1 Tbs
1 teaspoon cumin
1 teaspoon smoked paprika
Salt and pepper, to taste
1 Tbs olive oil (for the pan)
Optional Ingredients
1/2 cup of shredded carrot or zucchini for even more moisture and nutrition
1/4 cup chopped fresh herbs (e.g., cilantro or parsley)
For a little cheese flavor use 1-tablespoonthanutral yeast
Toppings
Whole grain burger buns
Lettuce, Tomato,)Onion,Pickle
Avocado or guacamole
Vegan mayonnaise, mustard or ketchup
Bean BurgersPrep: 45 min. Bake: 10 min./batch Makes12 burgersIngredients1/3 cup quick-cooking oats2 tablespoons olive oil3 green onions, chopped2 garlic cloves, minced1 can (15 ounces) black beans,…
Step 1: Prepare the Base
Step 1 :Mash the Beans In a large mixing bowl, mash potatoes black bean with fork or potato musher until mostly smooth but still little chunky.
Add the Quinoa: Gently mix in cooked quinoa, bread crumbs and grated veggies if using. This will ensure that the mix binds tightly but has some texture.
Step 2: Sauté Aromatics
Fry off Onions and Garlic — Add the olive oil to a small skillet over medium heat. Stir in the chopped onion and allow to sweat until translucent (about 5 minutes). Throw in the minced garlic and stir for a minute as well.
Mix in with Bean MixtureIn a big bowl, gently stir the sautéed onions and garlic into to bean-quinoa combination.
Step 3: Season the Mixture
Season: Stir in the soy sauce, cumin, smoked paprika & your salt and pepper. STEP FOUR: Add nutritional yeast or fresh herbs (if desired)
Make Patties: Shape the mixture into patties with your hands. Here are 4-6 burgers you will be able to construct, depending on their size.
Step 4: Cook the Burgers
Cook the Bratwurst: Heat a little more olive oil in the same (or grill pan) over medium high heat.
Cook Patties: Put the patties into the skillet 5-6 minutes on each side or until golden brown and hot.
Step 5: Assemble Your Burger
Toast the Bread : Not necessary, but does benefit from adding texture).
Top Your Way: Pile them all on a bun with your favorite cheese and you’re good to go!
Serving Suggestions
There are tons of ways in which you can serve meatless burgers like:
Sweet potato fries
Coleslaw
Fresh salad
Grilled vegetables
FAQs (Frequently Asked Questions)
1. Is it possible to freeze plant-based burgers?
Yes! Form into patties and place on a piece of baking sheet that is lined with parchment. Layer them in a freezer bag once solid. They keep well for about 3 months.
2. If No Black Beans, Then What
Instead, try chickpeas, lentils or why not experiment with more exotic ingredients like mushrooms to get different flavors and textures.
3. Do you get high protein from the meatless burgers??
Yes! Black Beans, Quinoa and Chickpeas are great sources of Protein. Nuts & Seeds also are good source of protein which can further increase the Protein intake.
4. But how can I improve the binding of my burgers?
If you find your mixture to be too crumbly, add a bit more binding agent such as breadcrumbs or flax egg (1 tablespoon ground flaxseed with 2.5 tablespoons water).
5. What about cooking meatless burgers on the grill?
Absolutely! Oil the grate lightly, then cook over medium heat. To avoid them falling apart use a grill basket or even some aluminum foil.
6. Which Toppings Go With My Veggie Burger?
Meatless burgers pair well with fresh veggies, avocado, vegan cheeses and sauces (think aioli or bbq). Play around with your favorites!
7. When are the patties done?
The outside should be golden brown and the middle cooked throughout. The food thermometer must reach at least 165°F (74°C).
8. Are there a gluten-free burger?
Yes! Make this dish gluten free by using gluten-free breadcrumbs and ensuring the soy sauce is (tamari).
9. How Do You Store Leftovers?
To store — Place your leftover cooked patties in an airtight container and keep it in the refrigerator for up to 3 days. Warm up in a skillet or microwave.
10. Are there any meal prep tips?
The mixture can be made in advance and kept for up to two days refrigerated. Make the patties and then cook them fresh when ready to eat.
Conclusion
Meatless burgers are a versatile and tasty alternative to beef burgers. They are healthy and ethical — but more importantly, play extremely well in the kitchen. This is the base recipe for a meatless burger, you can add and change personal preferences of different ingredients to make your perfect burger.
We all know how amazing meatless burgers have become for days where you are hosting a barbecue or need to whip up something quickly during the week, but want to get more cooking plant-based meals at home so choose another option. Hope you enjoy this recipe and all the different ways it can be recreated!