How to make your own plant-based burgers for a healthy option instead of the processed Plant-based Meat on the market.
Being a Vegan/Vegetarian can be tough; the foods you may have previously loved are now merely not an option; there is a way around this, though. Thanks to the joys of modern society, we now have alternative meat sources that look, feel, and taste just as good. Yet the problem is they are very processed, and that takes quite a lot of the health benefits away.
How to Make Your Own Plant-Based Burgers
For those ex-burger lovers, we have good news. Due to the vast array of alternative plant-based meat sources, you’re now able to make, your delicious burgers, in this article we will show you how. More specifically, I will go over three of the most delicious and easy to follow recipes, so you can finally start to enjoy that vegetarian/vegan lifestyle that much more. Let’s get into this.
20-minute Black Bean Burgers
This extremely nutritious beef alternative is a great way to satiate those meat cravings you may be going through, below is a list of ingredients you will need to make the black bean burger.
Ingredients
(1-oz) – whole-grain bread, this must be toasted and ripped up into pieces 1/4 cup grated yellow onion
One tablespoon of chopped garlic
1/2 teaspoon of fresh lime juice
3/4 teaspoon of ground cumin
3/4 teaspoon of kosher salt or Sea salt
1/2 teaspoon of grated lime rind
1 Can of unsalted black beans that have been rinsed and drained
1/3 cup of chopped walnuts
1/2 teaspoon of your favorite hot sauce1
A large egg that has been lightly beaten or for Vegan use a cup of Chia seeds soaked in water overnight. This makes an excellent binder.
Four teaspoons of olive oil or Avocado. We don’t use Coconut because it is much higher in saturated fat.
How to Make Your Own Plant-Based Burgers
How to Prepare Black Bean Burgers
To make your very own black bean burgers, you will first need to start by placing the bread into a food processor. Once in, pulse the bread five times and then put this into a bowl. Next, collect the onion, garlic, juice, cumin, salt, rind, and beans and place them into the food processor and pulse around five times. After that, continue by adding the remaining ingredients, which you should then stir into the mixture.
Once the mixture is blended well together, begin to shape the burgers. The thickness of the burgers depends on your preference, but we recommend dividing the mixture into four sections, then shape them. Let them sit for about an hour. Be careful when you place in pan and flip gently. Cook the burgers for around four minutes on each side then enjoy!
Chickpea Burgers
If you were a fan of chicken burgers, you would love this recipe! Chickpea burgers are the closest vegan recipe to a KFC burger nowadays, and with that being said, let’s get into how to make one.
Ingredients
3/4 cup water
1/2 cup uncooked bulgur
1 (15-oz) can drain unsalted chickpeas
2/3 cup chopped green onion or scallions
One teaspoon ground cumin
3/4 teaspoon kosher salt
3/4 smoked paprika
Three tablespoons Tahini or the Chia seeds for a or a super trick is a baby food jar of Carrot puree
Tablespoon of olive oil
One ripe avocado
A pinch of kosher salt or Sea salt
One grated garlic clove
Four whole-wheat hamburger buns
How to Make Your Own Plant-Based Burgers
How to make Chickpea Burgers
To effectively make this burger, follow the steps provided. Firstly place the bulgur in a small saucepan filled with water, use a low heat and allow this to simmer for 12 minutes until the water has fully absorbed. Secondly, place the chickpeas into a large bowl and mash once mashed add the chopped scallions, ground cumin, kosher salt, paprika, and both the forms of a burger or patty.
Stir the ingredients into a well-blended mixture and, when done, shape them into burger patties. Next, add the olive oil into a pan followed by the patties, then cook for 4 minutes on each side. Finally, mash the avocado and stir in 1/8 tsp of kosher salt and grated garlic clove. Divide this mixture among each burger, and then you’re done.
Portobello burgers
A commonly loved food source by many vegans and vegetarians, portobello burgers will make for a tasty alternative to any other burgers you may have previously liked, this recipe is top-rated so you can be assured that you will like it.
Ingredients
1/4 cup low-sodium soy sauce
1/4 Aged Balsamic vinegar
Two tablespoons of olive oil
Three garlic cloves – minced
Four nice sized to fit the bun, portobello mushroom caps
One small red bell pepper
1/4 cup vegan mayonnaise
1/2 teaspoon of olive oil
1/8 teaspoon of ground red pepper4
Onion sandwich buns
4 (1/4 – inch thick) sliced tomato
Four curly leaf, lettuce leaves
Cooking spray or a spray bottle with Avacado or Olive oil.
Remember the Coconut oil is used in many restaurant ones, yet they have as much saturated fat as regular meat. Coconut oil is not our friend.
How to make Portobello Burgers
To make portobello burgers, you will need to start by sealing the first four ingredients into a sealable plastic bag. These ingredients should be left at room temperature to marinate for roughly two hours. Now turn on the grill, then cut the peppers in half lengthwise, then coat the peppers in cooking spray and grill for fifteen minutes. When they reach a blackened state, place them in a sealable bag. Let the peppers stand for ten minutes. After that, carefully chop the peppers, then put them into a bowl, also place the mayonnaise and teaspoon of oil into the bowl and then stir thoroughly.
Next, you will need to coat the mushrooms in cooking spray and place them on the grill with the gills facing down. The mushrooms should be cooked for approximately 30 seconds on each side until toasted. Then spread two tablespoons of the mixture previously made onto the top half of each bun; this should be followed by placing each mushroom on the bottom half of each bun. Then, cover each mushroom with a tomato slice and a lettuce leaf. Now close the burger and enjoy!
There you have it, three delicious vegan/vegetarian-friendly recipes. Enjoy any of the burgers with any additional spices you feel may give the burgers any extra kick. Now that you know how to make them, there are no excuses, go and get creative!
