fbpx Vegan Burgers | Recipe from our Dietitian Nutritionist | TeamNutrition

Recipes

Vegan Burgers

These burgers have a texture similar to ground meat and will be perfect for your barbecues this summer! This is an awesome way to cut down on your meat consumption without sacrificing taste.

Preparation

20 minutes

Cooking

30 minutes

Total

50 minutes

Portion(s)

6 portions

Ingredients

  • 250 mL (1 cup) walnuts
  • 375 mL (1 ½ cups) short-grain brown rice*, well cooked
  • 15 mL (1 tablespoon) olive oil
  • 2 medium yellow onions, chopped
  • 1 pinch of salt
  • 125 mL (½ cup) edamame
  • 2 cloves garlic, minced
  • 60 mL (1/4 cup) balsamic vinegar
  • 30 mL (2 tablespoons) soy sauce
  • 5 mL (1 teaspoon) smoked paprika
  • 5 mL (1 teaspoon) maple syrup
  • 5 mL (1 teaspoon) Sriracha
  • 190 mL (¾ cup) whole-wheat breadcrumbs
  • 60 mL (1/4 cup) pumpkin seeds, roasted
  • 60 mL (1/4 cup) ground flax seeds
  • 2.5 mL (½ teaspoon) pepper
  • Worcestershire sauce, to taste

 

* It is important to choose a short-grain brown rice for this recipe so that the burgers bind well. The starch ratios (amylose and amylopectin) vary depending on the type of rice used, resulting in different textures. Using long grain rice may cause the mixture to crumble during cooking. In addition, the rice must be cooked within the same day so that it is still sticky.

** If you don't have breadcrumbs on hand, you can also use dry bread cut into small pieces that you add directly to the mixture before running the food processor.

 

Preparation

  1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
     
  2. In a skillet, roast walnuts over medium-low heat until golden, about 7 minutes. Transfer walnuts and cooked rice to a food processor and let cool while preparing the remaining mixture.
     
  3. In the same pan, heat olive oil over medium heat. Add onions and a pinch of salt and cook until soft, about 1 minute.
     
  4. Add edamame and sauté until tender and golden, about 5 minutes. Reduce heat and stir in garlic, balsamic vinegar, soy sauce, smoked paprika and maple syrup. Stir for about 2 minutes, then remove from heat and let cool slightly. Transfer to a food processor.
     
  5. Add the remaining ingredients to the food processor and blend until you obtain a texture similar to ground meat. Adjust seasoning if necessary.
     
  6. Using your hands, form 6 patties and place on a baking sheet. Bake for 20 minutes, turning them over halfway through the cooking time. Remove from the oven and brush with a little Worcestershire sauce. You can also cook the burgers on the barbecue over medium-high heat for 4 to 5 minutes on each side or until the grill lines become visible on the surface.

 

Nutritional Information (per burger):

Calories: 375 calories
Fat: 21 g
Carbohydrates: 36 g
Fibre: 6 g
Protein: 11 g
Sodium: 409 mg

Can be stored in the refrigerator for 3 days or in the freezer for up to 3 months.

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