Ideas for vegan versions of burgers!
CHICKPEAS AND ZUCCHIN BURGERS
Ingredients:
- 240 g cooked chickpeas
- 1/2 purple onion, finely chopped
- 1 small zucchini, grated
- 3 tablespoons fresh coriander, finely chopped
- 3 tablespoons of wine vinegar
- 2 tablespoons peanut butter
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 2 teaspoons black pepper
- 1 teaspoon of salt
- 1 cup of small oatmeal flakes
- 2 tablespoons olive oil
Preparation:
Drain the cooked chickpeas, transfer to a bowl and mash them into a puree, then add the rest of the ingredients. Mix all the ingredients well with your hands and form the mixture into 6 to 8 burgers. You can grill them (about 10 minutes on each side) or fry them in a pan with a little oil (3-5 minutes on each side).
SWEET POTATO BURGERS
Ingredients for burgers:
- 1 and 1/2 cups grated raw sweet potato
- 1/2 cup coriander, finely chopped
- 1/4 cup fresh basil, finely chopped
- 3 large cloves of garlic, finely chopped
- 2 teaspoons finely grated fresh ginger
- 1/2 cup roasted peanuts, finely chopped (salted can also be used)
- 3/4 cup rolled oats, ground into coarse flour
- 425 g cooked chickpeas
- 2 tablespoons ground flax seeds + 3 tablespoons water (mix in a bowl)
- 1/2 tablespoon sesame oil (if you don't have it, substitute olive oil)
- 1 tablespoon tamari
- 1 teaspoon lime juice
- 1 teaspoon of salt
- a little black pepper, to taste
Ingredients for peanut sauce:
- 1 clove of garlic
- 6 tablespoons peanut butter, smooth
- 2 and 1/2 tablespoons fresh lime juice
- 1-2 tablespoons of ode, as needed
- 1/2 tablespoon of maple syrup (or another sweetener)
- 1 teaspoon fresh ginger, finely grated
- 1/8 teaspoon cayenne pepper
Preparing the burger:
Transfer the grated sweet potato to a larger bowl and mix it with the coriander, basil, garlic, ginger, chopped peanuts and coarsely ground oatmeal flour, and mix everything well.
Chop the cooked chickpeas in a food processor or chop them by hand, being careful not to crush them completely into a puree, then mix them with the other ingredients. Add sesame oil, tamari, lime juice, salt and pepper to the mixture.
In a cup, mix 2 tablespoons of ground flaxseeds and 3 tablespoons of water and let it sit for about 20 seconds. If you leave it longer than that, the mixture will become too thick. Mix the soaked flaxseeds with the other ingredients, and form the mixture into 6-8 burgers. You can grill the burgers, in the oven, or in a pan.
Preparing peanut sauce:
Place all ingredients in a blender or food processor and blend until completely smooth. The sauce will thicken as it sits.
ZUCCHINI AND BLACK BEAN BURGERS
Ingredients:
- 1 cup of grated zucchini
- 1 cup of cooked black beans
- 6 tablespoons ground flax seeds
- salt, pepper, garlic powder to taste
Preparation:
Place all ingredients in a bowl, mash with a fork and mix well. Let the mixture sit until the flax seeds bind the ingredients. Shape into burgers and cook on the grill, in the oven or in a pan.
QUINOA, CHICKPEAS AND PEAS BURGERS
Ingredients:
- 1 cup of oatmeal
- 1 cup of cooked quinoa
- 425 g cooked chickpeas
- 1/2 yellow onion, diced
- 1/2 cup of cooked peas
- 1/2 cup chopped fresh coriander
- 3 cloves of garlic, chopped
- 1 tablespoon tomato paste
- 1 tablespoon soy sauce
- 1 tablespoon of agave syrup (or other sweetener)
- 1/2 tablespoon grated fresh ginger
- 1 teaspoon ground cumin
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- pinch of chili powder
Preparation:
Place all ingredients in a food processor and process until well combined. Form burgers and cook on the grill, in the oven, or in a pan.
BROCCOLI BURGERS
Ingredients:
- 1/3 cup couscous (dry)
- 1 cup of water
- 1 and 1/2 cups broccoli florets
- 2 teaspoons olive oil
- 1/2 cup chopped spring onions
- 1/2 cup chopped yellow onion
- 2 teaspoons ground cumin
- 425 g cooked chickpeas
- 1 tablespoon tahini
- 1/2 cup coarsely ground oatmeal flour
Preparation:
Place the cous cous and water in a small saucepan and bring to a boil - as soon as it boils, remove from heat and set aside for 10 minutes to allow the cous cous to absorb the water. In the meantime, briefly boil the broccoli in water or steam (5-7 minutes) just until it is tender at the edges. In a deep pan, add the olive oil, chopped spring onions and yellow onions and sauté for 5 minutes until soft. Remove the pan from the heat and add the softened onions.
Place the couscous, broccoli, sautéed onions, chickpeas and tahini in a food processor and blend until smooth. Transfer the mixture to a bowl and mix in the oat flour by hand. Form into burgers and cook in the oven, on the grill or in a pan with a little oil.
VEGAN CURRY BURGERS
Ingredients:
- 1 cup of cooked quinoa
- 1 and 1/4 cups cooked green lentils
- 1/2 cup of cooked chickpeas
- 1 medium carrot, grated
- 1/2 cup coarsely chopped hazelnuts
- 1/4 cup dried cranberries
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1/2 cup of oatmeal flour
- 1 tablespoon curry powder
- 1/2 teaspoon cumin
- 1/3 cup of finely chopped coriander
Preparation:
Sauté the chopped onion and garlic in olive oil for 3 minutes, then add the grated carrot, coriander and spices. Stir and sauté for another 3 minutes, then add the cooked quinoa and sauté briefly, then set aside.
Blend the lentils and chickpeas until smooth in a blender or food processor. If the mixture is too thick, add 1-2 tablespoons of water or vegetable stock.
In a large bowl, combine all the ingredients by hand and form the burgers. You can bake them in the oven, on the grill, or in a pan with a little oil.
BURGERS WITH PEANUTS AND RICE
Ingredients:
- 1 cup of soft-cooked salted rice (brown or white)
- 1 cup of soft-cooked lentils or chickpeas
- 2 medium carrots, grated
- 300 g breadcrumbs
- 100 g ground peanuts
- 2 teaspoons of salt
- a little pepper
- Add spices to taste: sweet red pepper, oregano, chives, garlic powder, hot pepper
Preparation:
Mix all the ingredients and mash and knead well. It is desirable to see whole lentils or chickpeas here and there.
Separate about 15 burgers, roll them into balls and press them into patties. Place them on baking paper and bake in a preheated oven at 200 C until golden brown. Remove from the oven and fry until they have a golden-yellow crispy crust. You can also prepare them on the grill or fry in a pan with a little oil.
BEETROOT BURGERS
Ingredients:
- 2 cups raw grated beets
- 3/4 cup of oatmeal
- 1/2 cup of cooked lentils
- 1/2 cup flour (rice flour can also be used)
- 1/2 yellow onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1 tablespoon peanut butter
- 2 teaspoons dried thyme
- 1/2 teaspoon salt
- 1/4 pinch of ground black pepper
Preparation:
Place all ingredients in a food processor and blend until well combined. Shape into 4 burgers - the mixture will be quite sticky, so shape the burgers with wet hands. Fry them in a pan with a little oil (3-5min on each side) or in the oven at 180 o C for 30-35min (turn them halfway through cooking).
CAULIFLOWER BURGERS
Ingredients:
- 250g cauliflower florets, finely chopped
- 300g cooked chickpeas
- 2 tablespoons fresh parsley, finely chopped
- 2 cloves of garlic, finely chopped
- 1/2 cup chickpea flour (60g)
- 1 and 1/2 tablespoons ground flax seeds
- 1 teaspoon onion powder
- 1/2 teaspoon ground cumin
- salt, pepper to taste
Preparation:
Cook and drain the cauliflower. Mix all the dry ingredients in a bowl. Add the wet ingredients to the food processor and pulse a little at a time until combined, being careful not to overmix. Shape into burgers and cook in the oven or in a pan with a little oil.