How to make vegan burgers: 5 scrumptious recipes

The burgers They are a very versatile fast food that can be perfectly healthy without resorting to strange ingredients or complicated techniques.

Currently there are a lot of trading optionsbut they are far from ideal. they use low quality ingredientsthey prioritize appearance and aroma over nutrition, etc.

advantages

Therefore, the best solution is to make your own homemade vegan burgers, everything is

:

You you choose the ingredientswhat you want them to have and what they don’t, always what you like They come out very cheap and they last a long time frozen They allow you take advantage of leftovers from the fridge save time: from a good amount of dough you get enough to save and then you just have to open and heat.

Select the best ingredients to cook your vegetable burgers

For the hamburgers to be perfect, you have to keep in mind these three keys:

Choose as base or main ingredient a protein food: legumes such as lentils, chickpeas or beans, and derivatives such as tofu, tempeh and textured soybeans. The idea is power shape by hand or with a moldcompacting well, before storing or cooking it. balance the mass so that it is neither dry nor too soft. This depends on the ingredients you use (now I’ll tell you more about it).

The protein part

The legumes They can be cooked and drained or sprouted and drained. In the case of cooked legumes, you just have to crush them with a fork or a potato masher to form the dough and mix with the rest of the ingredients. If they are germinated, pass them through the chopper first, that way it will be easier.

He tofu You can crumble it with your hands, grate the tempeh with a grater and the best textured soybean is the fine one, which is similar to minced meat.

Unlike cooked beans, sprouts, tofu, tempeh, and textured soybeans they are not very crowding, that is, when you take a portion and squeeze it, it does not retain its shape. for these cases you can add cerealsflour, other legumes, etc., in the right amount to make a compactable dough.

Texture and nutritional value

The cereals and seeds They provide a lot of flavor and a very good texture, especially if they are integral. Brown rice, quinoa, oats, barley, bulgur wheat, buckwheat, millet, spelt…

The oatmeal flakes or flakes absorbs moisture of the dough, so if you add liquids to make it softer, the oats will also absorb them and act as a binder thanks to the starches it contains.

He rice and darling cooked they can be crushed or left as is, they clump together a bit and above all they give texture. I really like to add cooked brown rice that I have left over from another meal.

The quinoa it fits especially well. Cooked al dente it does not fall apart and provides texture and a very good flavor, especially if you toast it a little before boiling it.

The rest of cereals and seeds are great for give colors and textures to the hamburgers. They are not as clumping but you can always add a small amount of whole grain flour or legume to bind.

The nuts They are also a hoot on hamburgers. Try chopped walnuts, sliced ​​almonds, pine nuts, etc. They do not agglomerate either, but they provide a very good flavor and different textures.

The vegetables and vegetables They give a lot of play: they can contribute from small amounts of color and flavor to changing the entire texture, color and aroma.

The roasted pumpkin, carrot and beetroot are always very good, they can be crushed with the rest of the ingredients and also agglomerate. The potato is not bad, but it can be a bit heavy. The peppers, both raw and roasted, are very good, al like onion, garlic, leeks, spinach, etc.

As vegetables in general provide liquid your dough will be less dry. If it is too soft you can always add oatmeal, whole wheat flour or chickpea flour.

To give them flavor and aroma

To give flavor it is essential to use spices and sauces that give it that aroma and flavor that we are looking for. Although the ingredients we use will condition the flavor of the burger (for example, chickpeas and sweet potato), we can further improve them with spices such as thyme, rosemary, parsley, oregano, basil, etc.

In general, the spices that are used in marinades and roasts are the ones that remain the best. Try thyme, rosemary, black pepper, smoked paprika, etc.

The soy sauce (shoyu or tamari) is also essential for a taste more like commercial burgers. You need very little quantity and when the dough is browned it will be noticeable a much more appetizing aroma.

And there are many more ingredients that we can use to taste: breadcrumbs (preferably whole wheat), different flours (such as powdered gluten, which is what seitan is made with), liquids (water, vegetable milk…), pasta like tahini or miso etc.

5 vegan burger recipes to put all this into practice

Try making these burgers and vary them to your liking with other ingredients to create your own different burgers. Without gluten, soy free… tailored to you!

Textured Soy and Leek Burgers: Recipe

Ingredients

1 cup finely textured soybeans½ medium leek, grated or finely chopped2 tablespoons soy sauce4 tablespoons rolled oats½ cup water¼ teaspoon garlic powder¼ teaspoon thyme¼ teaspoon peppermintOlive oil for browning the burgers

Preparation

Mix all the dry ingredients in a bowl, add the water, mix well, cover and let rest for 30 minutes. Stir the dough, form medium-sized patties (about 2 tablespoons of dough), pressing them well with your hands or with a mold and grill them with a little oil, over medium heat, about 4 minutes on each side.

Tofu, quinoa and vegetable burgers: recipe

Ingredients

250g extra hard tofu1 cup quinoa, cooked and drained2 roasted piquillo peppers2 medium mushrooms1 carrot½ red onion2 tablespoons whole wheat or spelt flour¼ teaspoon garlic powder2 tablespoons soy sauce1 tablespoon tahini¼ teaspoon thyme¼ teaspoon parsley¼ teaspoon chivesA pinch of ground black pepperOlive oil to brown the burgers

Preparation

In a bowl, crumble the tofu with your hands, add the quinoa and mash it all together with a fork. Finely chop the peppers, mushrooms, carrot and onion and add it, mixing very well. Add the rest of the ingredients and mix it very well. Knead it by hand and if when forming patties they fall apart, add a little more flour and mix very well again. Make the patties a little thick, with 2 tablespoons and a little more dough. Brown them on the griddle with a dash of oil , over medium-low heat, about 5 minutes per side.

Seitan burgers with rice: recipe

Ingredients

1 cup wheat gluten 1 cup brown rice, cooked (and drained) 2 tablespoons rolled oats 2 tablespoons rice flour ¼ teaspoon garlic powder ¼ teaspoon thyme ¼ teaspoon rosemary ½ teaspoon smoked paprika A pinch of ground black pepper 3 tablespoons soy sauce1 tablespoon rice or apple cider vinegar1 cup water

Preparation

Mix the gluten in a bowl with the oats, flour, garlic, thyme, rosemary, paprika and pepper. Add the rice, soy sauce, vinegar and water, mix and knead by hand for a few minutes. Cover it and let it rest for at least half an hour. Shape the burgers by flattening balls of dough, without paying too much attention to the shape (the important thing is that they are more or less the same thickness all over). Grill them over medium-low heat, covered, 5-6 minutes per side.

Lentil walnut burgers: recipe

Ingredients

1 cup cooked and drained lentils 1 cup rolled oats ¼ cup wheat gluten powder 3 tablespoons soy sauce ½ cup peeled and chopped walnuts ¼ teaspoon onion powder ¼ teaspoon garlic powder ¼ teaspoon sage ¼ teaspoon rosemary¼ cup of waterOlive oil to brown the burgers

Preparation:

In a bowl, mash the lentils with the oats and the nuts. Add the rest of the ingredients and mix very well until you have a consistent dough. Make the burgers normal size and thickness, with about 2 tablespoons of dough, and grill them for about 4 minutes on each side over medium heat.

Tempeh Black Bean Burgers: Recipe

Ingredients:

2.5 cups cooked black beans 100 g tempeh 3 tablespoons soy sauce 1 teaspoon chopped parsley 1/4 teaspoon thyme 1/4 teaspoon garlic powder pinch smoked paprika rice flour (optional)

Preparation:

Grate the tempeh with a large hole grater and put it in a bowl. Add the black beans and mash everything with a fork or a potato masher, mixing well. It does not need to be pureed. Add the soy sauce and spices and mix. Form patties with 2 large tablespoons of dough, shaping them into balls and flattening them. Try to make them tight. If you want, you can pass them through rice flour. You can freeze them or make them at the moment in a pan with a little oil, it will be 3-4 minutes per side over medium heat.