By 5 Recipes for Delicious and Healthy Vegan Burgers
May 02, 2021
As the weather warms up, you’ll likely notice that your neighbors are firing up their grills for another exciting barbecue season. You don’t have to stay out of the burger mania just because you follow a vegan lifestyle.
According to an article published by the American Dietetic Association, at least 2.5 percent of Americans identify as vegan.
Five easy and delicious vegan burger recipes
Forget all the complicated recipes and expensive protein replacements. These recipes for simple vegan burgers they are packed with natural meat alternatives mixed with tasty vegetables and spices. Heat up your grill or stove and try these delicious burgers that are suitable for vegans.
1. BBQ burgers with tofu
Makes: 2 servings
Ingredients:
16 ounces firm tofu, pressed overnight and cut in half
To rub barbecue:
• 1 tablespoon onion powder
• 1 tablespoon dry mustard
• Tablespoon of sweet paprika
• 2 teaspoons garlic powder
• ¼ teaspoon freshly ground black pepper
• ¼ teaspoon ground cumin
Barbecue sauce:
• ½ cup tomato sauce
• 1 small onion, minced
• 1 large garlic clove, minced
• 2 tablespoons of seasoned rice vinegar
• 2 tablespoons brown sugar
• ½ teaspoon prepared barbecue sauce
• 1/8 teaspoon freshly ground black pepper
• 1/8 teaspoon cayenne pepper
• 2 freshly made hamburger buns
Addresses:
• Preheat the oven to 350 degrees.
• In a small bowl, add dry mustard, onion powder, paprika, garlic powder, cumin, and ¼ teaspoon black pepper. Mix until dry mix is well combined and set aside.
• In a medium saucepan over medium-high heat, prepare the barbecue sauce by adding ketchup, onions, brown sugar, rice vinegar, garlic, ground cayenne pepper, and ½ teaspoon dry spread. Stir well until the mixture boils.
• Reduce heat to low and allow sauce to simmer uncovered for 15 minutes, stirring occasionally. Remove the saucepan from the heat and cool for about 5 minutes. Use an immersion blender to puree the sauce until velvety. Set aside.
• In foil-lined medium skillet, spray light coat of vegetable cooking spray. Season both sides of the tofu slices with the rest of the dry mixture and place on a prepared baking sheet. Bake until golden brown, about 15 minutes on each side. Remove from the oven.
• Place a saucepan of barbecue sauce over medium-high heat until it is hot again, about 4-8 minutes. Use a meat brush to generously coat the tofu patties with sauce on both sides.
• In a skillet over medium-high heat, spray a thin layer of cooking spray and toast the buns until golden brown. Place burgers on each bun and top with veggies and vegan seasonings of your choice.
2. Vegan mushroom and onion burger
Makes 4 servings
Ingredients:
• 4 large portobello mushrooms
• ¼ cup olive oil
• ¼ cup balsamic vinegar
• 1 small bunch of fresh basil, minced
• 1 small bunch fresh oregano, minced
• 3 large garlic cloves, minced
• ¼ teaspoon kosher salt and freshly ground black pepper
• 1 large white onion, cut into ¼-inch rings
• 4 Vegan-Friendly Whole Wheat Burger Buns
• 2 large tomatoes, sliced
• 1 cup of fresh mixed vegetables
Addresses:
• On a large tray, place the Portobello lid side up.
• In a small bowl, add 3 tablespoons of olive oil, balsamic vinegar, basil, oregano, garlic, salt, and pepper. Use a whisk to combine well and pour over the mushrooms. Flip the mushrooms and use a meat brush to coat both sides well with the marinade, then flip them stem side up.
• Set aside and marinate mushrooms at room temperature for at least 30 minutes, uncovered.
• With about 10 minutes remaining for the marinade, prepare the caramelized onions. In a large skillet over medium heat, heat the remaining olive oil until shimmering. Add the onions and sauté until soft, translucent and golden, about 7 to 10 minutes. Transfer the onions to a bowl and set aside.
• In the same skillet, place the mushrooms and sauté until golden brown and slightly soft around the edges, about 4-6 minutes on each side. While the mushrooms are sautéing, brush them with the remaining marinade for optimal flavor.
• Transfer the mushrooms to a platter. Lay the hamburger buns flat and toast in the same skillet until lightly browned, about 2-3 minutes. Place a mushroom burger between each of the 4 buns and top with tomato, veggies, and other tasty vegan seasonings.
3. Classic Vegan Chickpea Burgers
These tasty legumes, also called chickpeas, are a great alternative to meat. A study published by Daily Nutrients claims that chickpeas are rich in nutrients and are an excellent source of fiber. Plus, they are a delicious addition to these burgers.
Makes: 6-8 servings
Ingredients:
• 1 (19 oz.) Can chickpeas, drained and rinsed
• 1 small red onion, finely chopped
• Small zucchini, grated
• 1 small bunch of fresh cilantro, chopped
• 3 tablespoons of red wine vinegar
• 2 tablespoons vegan peanut butter
• 1 tablespoon sriracha sauce
• 1 teaspoon garlic powder
• A teaspoon of ground cumin
• ½ teaspoon sea salt and freshly ground black pepper
• 1 cup quick oatmeal
• 3 tablespoons olive oil
Addresses:
• Cover a large tray with aluminum foil and set it aside.
• In a large bowl, add the drained chickpeas and use a fork to mash them into a pulp.
• Add onion, zucchini, cilantro, vinegar, peanut butter, sriracha, garlic powder, cumin, salt and pepper, and oatmeal.
• Use your hands to knead the ingredients until well mixed. Shape mixture into 6-8 equal-sized vegan burgers.
• In a large skillet over medium-high heat, heat the oil and add the patties.
• Cook until lightly browned, about 3-5 minutes on each side. Scoop the patties onto the burger buns and add your favorite vegan toppings.
4. Vegan Black Bean Burger
Yield: 4 servings
Ingredients:
• 1 (15 ounce) can black beans, drained and rinsed
• 1 small white onion, minced
• One large garlic clove, minced
• 1 medium carrot, grated
• One small green bell pepper, chopped
• 1 tablespoon cornstarch
• 1 tablespoon of warm water
• ¼ cup Sriracha sauce
• 1 teaspoon ground cumin
• 1 teaspoon ground chili powder
• One teaspoon Old Bay seasoning
• ¼ teaspoon sea salt and freshly ground black pepper
• 1 cup whole wheat panko crumbs
• ¾ cup unbleached all-purpose flour
Addresses:
• Preheat the oven to 350 degrees. Lightly coat a skillet with cooking spray and set aside.
• In a large bowl, add beans and mash into pulp. Mix the onions, garlic, carrots, and bell pepper and knead to a fine dough-like consistency.
• In a small bowl, add cornstarch, water, Sriracha, chili powder, cumin, Old Bay, salt, and pepper. Beat until well blended. Pour into the bean mixture and stir until just incorporated.
• Whisk the remaining ingredients in a separate small bowl. Stir in the cornstarch and black bean mixture to increase thickness.
• Divide mixture into four equal heaps on prepared baking sheet. Gently flatten them into 3/4-inch thick vegan patties.
• Bake patties until lightly browned and crisp and done on the inside, about 10 minutes on each side.
• Arrange burgers on whole grain vegan buns and add toppings of your choice. It can also be enjoyed without bread and served with a salad.
5. Vegan White Bean Burgers
Yield: 4 servings
Ingredients:
• ½ cup dried quinoa
• A cup of cold water
• 1 teaspoon garlic powder
• 1 small bunch fresh thyme, minced
• A teaspoon of smoked paprika
• 1/8 teaspoon cayenne pepper
• 14-ounce can navy beans, such as cannellini, drained and rinsed
• ½ cup fresh or frozen corn
• 1 medium red bell pepper, seeded and finely chopped
• 1 small red onion, finely chopped
• Medium lemon, squeezed
• 1/3 cup of almond flour
• 1 tablespoon ground flaxseed and 3 tablespoons water (mixed in a small bowl)
• 1 teaspoon kosher salt and freshly ground black pepper
• ¼ cup olive oil
Addresses:
• In a small bowl, mix the ground flaxseed and water well and set aside.
• In a medium saucepan over medium-high heat, add the water, quinoa, garlic powder, and half the thyme. Bring the mixture to a boil. Reduce heat, cover, and simmer until liquid evaporates and quinoa is tender, about 15 minutes. Turn off the heat, remove the lid, and let the quinoa sit for at least 10 minutes.
• In a large bowl, add the beans and use a fork to mash about ¾ of them. Leave some whole for texture. Now add the quinoa, onion, red pepper, corn, remaining thyme, paprika, cayenne pepper, and lemon juice. Mix well.
• Add almond flour, flaxseed mix, salt and pepper, and mix well until smooth. Divide mixture into four equal parts and form flattened patties about 4 inches large and ½ inch thick.
• In a large skillet over medium-high heat, heat oil until shimmering. Place burgers in skillet and cook until heated through and lightly browned, about 4-5 minutes on each side. Transfer the patties to a plate.
• Make vegan burgers by placing patties between burger buns. Top with lettuce, tomato, onion, pickles, and any other flavorful vegan seasonings you prefer.
Did you know that all these quick and tasty burger recipes can be made ahead of time? Form patties and separate them with a sheet of wax paper, then place in the freezer. When you’re hungry for a burger, take it out of the freezer and thaw it in the refrigerator.
Final thoughts on easy vegan burger recipes
You don’t need to spend a fortune on prefabricated products in the food store. These vegan burgers use common ingredients to make delicious and healthy burgers that your whole family will love. Don’t be surprised if they ask to be served more than Meatless monday.
