3 EASY VEGAN BURGER RECIPES (WORKOUTS AND THE NEED FOR PROTEIN)

30

V DAY 32!

Continuing on my plant based recipes, today we make Burgers!

This was after a long a weekend of workouts and i felt like a needed a protein push and something heavy to munch on.

RECIPES start at 5:30

Each Recipe makes two patties. For each of the burgers, i just bought some fresh buns, put in a thick slice of tomato, some sliced onions, organic ketchup and lettuce.

To cook the patties, once formed. I wanted to try and grill them, just to see if they would hold, which they did, but it took some grace to flip them without breaking them (unless you add the thickeners i suggested). If you want an easier time, thicken them and then pan fry them with a little oil. Most of the ingredients that need to be cooked, will be already, so all you need to do is get your cooking mechanism to a medium heat, nothing to aggressive and leaving the patties on for about 8mins per side.

These mixes should keep in the fridge for about 3 days, well sealed.

Cauliflower Pea Burger

1 cup of cauliflower florets, washed
1 tbsp of olive oil

1 tsp of peanut oil
2 tbsp garlic
1/4 cup minced onions

1 tbsp tahini
1/3 cup quinoa
1/4 green peas
1 tbsp chia seeds
3 tbsp bread crumbs (i used chickpea crumbs)
1 pinch of salt and pepper

1. Place the cauliflower in an oven tray, drizzle with olive oil. Roast in a 170 c. oven for 20mins.
2. Fry off the garlic and onions until tender in peanut oil.
3. Mix everything together in a food processor. Blend until smooth but still with some texture.

Red Bean Burger

2/3 cup of red beans
1/3 cup rolled oats
2 tbsp amino
4 tbsp cup vital wheat gluten (to make it thicker, add 4 more tbsp and 2 tbsp of regular wheat flour)
1 tsp paprika
1 tsp cumin

1 tsp of peanut oil
2 tbsp garlic
1/4 cup minced onions

1. Fry off the garlic and onions until tender in peanut oil.
2. Put all the ingredients in a food processor or blender until smooth.

Mushroom Burger

2 large portobello mushrooms
1/4 cup raw walnuts
1 tbsp oil
2 tbsp tamari
2 tsp white miso
1 tsp of peanut oil
2 tbsp garlic
1/4 cup minced onions
1/3 cup cooked red rice
1 tsp cayenne
1/2 tsp black pepper
1/2 tsp sesame oil
4 tbsp vita wheat gluten (to make it thicker, add 1/4 cup bread crumbs and 1/4 cup vita wheat gluten)

1. Fry off the garlic and onions until tender in peanut oil.
2. Blend the mushrooms and the walnuts. In a seperate pan, fry the mix off with some olive oil for 5 mins on low heat.
3. Add the miso and tamari to the mushroom mix.
4. Transfer to a food processor with the onion mix, spices, sesame oil, rice, vital wheat gluten and pepper. Blend everything.

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10 COMMENTS

  1. I've always thought that you wouldn't have enough protein once you go vegan but that's good to know. Thanks for the recipes! I'd definitely want to try out those vegan burgers for sure!

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