Healthy Vegan Burgers

Vegan diets have gained significant popularity over the years due to their health benefits and environmental impact. One of the easiest ways to enjoy a hearty meal without meat is by making delicious vegan burgers. These burgers not only taste great but are also packed with nutrients, ensuring you get all the goodness from plants.

Today’s recipe focuses on creating a healthy and flavorful Vegan Burgers that can be enjoyed by everyone. The secret lies in using nutrient-dense ingredients such as lentils, chickpeas, and oats for the base of our patty. Lentils are not only rich in protein but also provide essential vitamins and minerals needed to keep you energized throughout the day.

Ingredients

1 cup cooked lentils (about 150g)
1 can of chickpeas, drained and rinsed (about 300g)
1/2 cup quick oats or gluten-free oats
2 cloves garlic, minced
1 small onion, grated
1 tbsp ground cumin
Salt to taste
Pepper to taste
Optional toppings: avocado slices, lettuce leaves, tomato slices, and a dollop of vegan mayo or ketchup.

Instructions

Mix all the dry ingredients - lentils, chickpeas, oats, garlic, onion, ground cumin, salt, and pepper in a large mixing bowl. Ensure that each ingredient is thoroughly combined to avoid any chunks of raw vegetables or legumes.
Using your hands, knead the mixture until it forms into one big ball. Be careful not to overwork the mixture as this can make your patties tough instead of tender and juicy. Once formed into a ball, gently flatten it on a plate so that you can divide it easily into equal portions.
Using a spoon or your hands, shape each portion into small patties about 7cm in diameter and an inch thick. Press down lightly to ensure even cooking. You should have approximately eight burgers from this mixture depending on the size of the patties you make.
Cook the burgers by grilling them over medium heat until golden brown on both sides. Alternatively, if using a pan, cook on one side for about 3 minutes before flipping and cooking for another 2-3 minutes. Make sure to check frequently so they don't burn.

How Long Does It Take to Prepare?

The entire preparation process takes around 20 minutes, including cleaning up after using the ingredients. However, depending on your kitchen setup and how quickly you can move between tasks like mixing and forming the patties, it might take slightly less or more time.

Number of Servings

This recipe yields eight burgers which makes it suitable for a small family dinner or casual gathering with friends. Each burger provides around 140 calories per patty, so you can adjust portions according to individual needs.

Toppings & Serving Suggestions

For extra flavor and texture, serve these burgers topped with sliced avocado, shredded lettuce, tomato slices, vegan mayo or ketchup. If you prefer more heat, add some jalapeño peppers for that zesty kick!
You could also serve these with a side of coleslaw made from finely chopped cabbage, carrots, and apple, all tossed in a light dressing of mayonnaise mixed with lemon juice and Dijon mustard.

Nutritional Benefits

The combination of lentils, chickpeas, and oats provides a complete source of plant-based protein. Lentils offer 18g of protein per cup while chickpeas provide another 15g. Combined with oats which contain about 9g of protein per cup, this meal ensures you get all the amino acids needed for muscle repair and growth.

Chickpeas also contain good amounts of iron and zinc, essential for maintaining healthy red blood cells and supporting your immune system respectively. Oats are rich in beta-glucan which helps lower cholesterol levels in the body preventing heart diseases. Lentils contribute to heart health as well due to their high fiber content that slows down digestion helping maintain stable blood sugar levels.

These burgers make a wonderful addition to any meal plan for both kids and adults alike. They’re easy to prepare, tasty, nutritious, and quick to cook making them perfect for busy weeknight dinners or lunchbox filler alternatives for school days.

Enjoy your healthy vegan burgers! Don’t hesitate to experiment with different seasonings and toppings to suit personal tastes. Bon appétit!