Breaking News
Home / Veg. / Enjoy Protein Veggie Burger – Healthy and guilt free meal
healthy Veg Burger

Enjoy Protein Veggie Burger – Healthy and guilt free meal

Burgers are associated with junk food as we don’t know what goes into it or how much oil has been used? Today we are going to make a very healthy burger as the ingredients used are superfoods like cooked beans, vital wheat gluten, nutritional yeast etc. So let’s start with a guilt-free meal that is easy to prepare.

Preparation Details:

healthy Veg Burger

Total Time45 Minutes
Prep Time15 Minutes
Cook Time 30 Minutes
Serving3-4 Servings
Cooking DifficultyMedium

Ingredients:

healthy Veg Burger

  • 1 cup (80g) textured vegetable protein(TVP)
  • 1/2 cup cooked red kidney beans
  • 3 tbsp (45ml) oil
  • 1 tbsp (15ml) maple syrup
  • 2 tbsp (30ml) tomato paste
  • 1 tbsp (15ml) soy sauce
  • 1 tbsp nutritional yeast
  • 1/2 tsp ground cumin
  • 1/4 tsp each: paprika, ground chili powder, garlic powder, onion powder, oregano
  • 1/8 tsp liquid smoke
  • 1/4 cup (60ml) water (or beetroot juice)
  • 1/2 cup (80g) vital wheat gluten

Cooking Steps:

  • Take a large pot of water and bring water to boil. Then add textured vegetable protein into it and simmer for 10 -12 minutes. Drain the TVP and set aside.
  • Take a bowl of a food processor; add cooked beans, oil maple syrup, tomato paste, soy sauce, nutritional yeast, spices, liquid smoke, and water. Process this mixture for 10 – 20 seconds, scraping down the sides if needed healthy Veg Burger and process again until it forms a puree. It does not have to be completely smooth.
  • Add the rehydrated TVP and process and process again for 7 – 10 seconds, or until the TVP is finely chopped, the mixture should look like Bolognese sauce.
  • Transfer the whole mixture to a large mixing bowl and add the vital wheat gluten. Mix using a wooden spoon, and then knead with your hands for 2 – 3 minutes to develop the gluten. The mixture should be soft and have slight elasticity.
  • Divide the mixture into 3 and form patties. Carefully wrap each burger in the parchment paper, then in the aluminium foil. The final step is to steam the burger for about one and half hour. A simple pressure cooker or Instant Pot can be used.
  • After steaming, remove the burger from the parchment paper and let it cool at least 10 minutes. You can now pan fry the burger in a non-stick pan until golden brown on each side.

Beetroot Dal & Matar Broccoli Pulao – Yummy Healthy Indian Meal

Serve:

healthy Veg Burger

There are two ways to serve it, either you lightly butter the buns and put it in the skillet or grill and put the burger in between with some mayo and soy sauce. Or, it can be served without the buns, with some grains and vegetable on the side for a complete meal.

Nutrition Facts:

healthy Veg Burger

  • Calories 394
  • Sugar 8g
  • Fat 4g
  • Carbohydrates 3g
  • Fiber 8g
  • Protein 7g

Special Tips:

  • Burgers can be marinated overnight to make them juicer. For the marinade, combine ¼ cup water, 2tbsp soy sauce, ½ tsp sriracha and 1 tsp toasted sesame oil in a freezer bag or small container. Place the burgers inside and let marinade at least 4 hours.

Notes:

healthy Veg Burger

  • While processing TVP, it should be processed until it is finely chopped as the burgers won’t hold together well big chunks of TVP.

Try this veggie burger as it is going to give you a satisfying feeling!!

Check Also

veg recipes

Hot Cauliflower Roasted Curry- Yummy Healthy Recipe for a Perfect Vegetarian side Dish

This seasonal and tasty vegetarian dish can be a good choice to serve your guests …

Leave a Reply

Your email address will not be published. Required fields are marked *