Here are some delicious high-protein vegan burger recipes that are both satisfying and packed with nutrients:
1. Lentil and Chickpea Vegan Burger
Ingredients:
1 can chickpeas, drained and rinsed
1 cup cooked lentils
1/4 cup breadcrumbs (or gluten-free breadcrumbs)
2 tbsp ground flaxseed
1/4 cup finely chopped onion
2 garlic cloves, minced
1 tbsp soy sauce or tamari
1 tsp cumin
1/2 tsp smoked paprika
Salt and pepper to taste
2 tbsp olive oil (for cooking)
Instructions:
1. In a large bowl, mash the chickpeas and lentils together until mostly mashed but still chunky.
2. Add breadcrumbs, flaxseed, onion, garlic, soy sauce, cumin, smoked paprika, salt, and pepper. Mix well to combine.
3. Form the mixture into 4 burger patties.
4. Heat olive oil in a pan over medium heat and cook the patties for about 4-5 minutes per side, until golden brown and crispy.
5. Serve on buns with your favorite toppings like lettuce, tomato, and avocado.
Protein: Approximately 18g per serving
---
2. Black Bean and Quinoa Vegan Burger
Ingredients:
1 can black beans, drained and rinsed
1 cup cooked quinoa
1/4 cup breadcrumbs (or gluten-free breadcrumbs)
2 tbsp nutritional yeast
1/4 cup finely chopped onion
1 garlic clove, minced
1 tsp cumin
1 tbsp soy sauce or tamari
1 tbsp olive oil (for cooking)
Salt and pepper to taste
Instructions:
1. In a large bowl, mash the black beans with a fork or potato masher, leaving some beans whole for texture.
2. Stir in cooked quinoa, breadcrumbs, nutritional yeast, onion, garlic, cumin, soy sauce, salt, and pepper. Mix well.
3. Shape the mixture into 4 burger patties.
4. Heat olive oil in a pan over medium heat and cook the patties for about 4-5 minutes per side, until golden and crispy.
5. Serve on buns with your favorite toppings.
Protein: Approximately 20g per serving
---
3. Tempeh and Mushroom Vegan Burger
Ingredients:
1 block tempeh, crumbled
1 cup mushrooms, finely chopped
1/2 cup breadcrumbs (or gluten-free breadcrumbs)
2 tbsp soy sauce or tamari
1 tbsp olive oil (for cooking)
1 tbsp ground flaxseed
1/2 tsp garlic powder
1/2 tsp onion powder
Salt and pepper to taste
Instructions:
1. Heat olive oil in a pan over medium heat and sauté the mushrooms until soft and any liquid is evaporated, about 5-7 minutes.
2. In a bowl, combine the crumbled tempeh, sautéed mushrooms, breadcrumbs, soy sauce, flaxseed, garlic powder, onion powder, salt, and pepper.
3. Shape the mixture into 4 burger patties.
4. Cook the patties in the same pan for 4-5 minutes per side until golden and crispy.
5. Serve with your favorite toppings.
Protein: Approximately 22g per serving
---
4. Edamame and Sweet Potato Vegan Burger
Ingredients:
1 cup edamame beans, cooked
1 cup cooked sweet potato, mashed
1/2 cup breadcrumbs (or gluten-free breadcrumbs)
1 tbsp tahini
1 tsp ground cumin
1/2 tsp turmeric
1 tbsp soy sauce or tamari
Salt and pepper to taste
2 tbsp olive oil (for cooking)
Instructions:
1. In a bowl, mash the edamame and sweet potato together until smooth.
2. Stir in breadcrumbs, tahini, cumin, turmeric, soy sauce, salt, and pepper. Mix well.
3. Shape the mixture into 4 burger patties.
4. Heat olive oil in a pan over medium heat and cook the patties for 4-5 minutes per side, until crispy and golden.
5. Serve on buns with your favorite toppings.
Protein: Approximately 18g per serving
---
5. Peanut Butter and Tempeh Vegan Burger
Ingredients:
1 block tempeh, crumbled
2 tbsp peanut butter (smooth or chunky)
1/4 cup breadcrumbs (or gluten-free breadcrumbs)
1 tbsp soy sauce or tamari
1 tsp smoked paprika
1/2 tsp garlic powder
1 tbsp ground flaxseed
Salt and pepper to taste
1 tbsp olive oil (for cooking)
Instructions:
1. In a bowl, combine crumbled tempeh, peanut butter, breadcrumbs, soy sauce, smoked paprika, garlic powder, flaxseed, salt, and pepper.
2. Mix well and form into 4 burger patties.
3. Heat olive oil in a pan over medium heat and cook the patties for about 4-5 minutes per side until golden and crispy.
4. Serve with lettuce, tomato, and your choice of sauces.
Protein: Approximately 22g per serving
---
6. Spicy Black Bean and Sweet Potato Burger
Ingredients:
1 can black beans, drained and rinsed
1 cup mashed sweet potato
1/4 cup breadcrumbs (or gluten-free breadcrumbs)
1 tbsp hot sauce (or to taste)
1 tbsp soy sauce or tamari
1/2 tsp cumin
1/4 tsp chili powder
1/4 tsp smoked paprika
1 tbsp olive oil (for cooking)
Salt and pepper to taste
Instructions:
1. In a large bowl, mash the black beans and sweet potato together until combined.
2. Stir in breadcrumbs, hot sauce, soy sauce, cumin, chili powder, smoked paprika, salt, and pepper.
3. Shape into 4 burger patties.
4. Heat olive oil in a pan over medium heat and cook the patties for 4-5 minutes per side, until golden.
5. Serve with your favorite toppings like avocado, lettuce, and tomato.
Protein: Approximately 20g per serving
---
7. Vegan Seitan Burger
Ingredients:
1 cup vital wheat gluten (seitan)
1/2 cup vegetable broth
2 tbsp soy sauce or tamari
1 tbsp nutritional yeast
1 tbsp olive oil
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika
Salt and pepper to taste
2 tbsp olive oil (for cooking)
Instructions:
1. In a bowl, mix the vital wheat gluten with vegetable broth, soy sauce, nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and pepper.
2. Knead the mixture for 3-5 minutes until it becomes firm and doughy.
3. Shape the dough into 4 burger patties.
4. Heat olive oil in a pan and cook the patties for about 4-5 minutes per side, until crispy and browned.
5. Serve on buns with your favorite vegan toppings.
Protein: Approximately 25g per serving
---
These high-protein vegan burger recipes are flavorful and packed with nutrients, making them perfect for a satisfying meal. Each recipe can be customized with your favorite toppings or sides to suit your preferences!
0 Comments
Please follow