Prep-Friendly, Super Healthy Veggie Burgers
Can you believe I’ve been running this vegan bodybuilding blog for more than four years and yet I’ve NEVER posted a veggie burger recipe EVER?!
Talk about a major faux-pas to faux-meat lovers everywhere!
What’s especially strange is that I actually eat A LOT of veggie burgers in addition to including them on my clients’ meal plans. You can also almost always find a box of Sol Cuisine or Yves veggie patties in my freezer. And of course, a veggie burger with a side salad is a vegan meathead staple when dining out. And yet, for whatever reason, I’ve been holding out on blog burgers…
Thankfully though, it’s never too late to make things right. So today, I share with you, my vegan breathren, my super easy, homemade bean burger recipe.
I like to load mine up with lots of veggies and I don’t discriminate against any veggies when making these. I pretty much just throw in whatever green veggies I have on hand. And for all you soy haters, these burgers can also be made soy-free if you omit the TVP.
I then keep ’em extra healthy and competition prep-friendly by wrapping my bean burgs up in a collard leaf and throwing a few tomato slices, dill pickles, onion and loads of mustard on top.
I also trick myself into thinking I’m eating a cheat meal by serving my bunless burger with some no-oil sweet potato fries (made with my new fave kitchen toy: the AIR FRYER!) and a thick chocolate protein shake blended with a frozen banana and some unsweetened vanilla almond milk.
Who says vegan diet food has to suck, right?! You know you want it! So without further ado, let us get onto the recipe already. Here ’tis:
Sam Shorkey’s Super Healthy Veggie Burgers
1 can of chickpeas (19 oz.) drained and rinsed
half a small white onion, chopped
1 – 2 cups raw kale, finely chopped
1.5 tsp. cumin
1 tsp. sea salt
Fresh ground pepper to taste
1/2 cup chickpea (garbanzo bean) flour **could sub for wheat gluten flour to increase protein and lower carbs if you like**
1 Tbsp. egg replacer + 3 Tbsp. water (could also use flax eggs but I find the egg replacer holds patties together better)
1/4 cup Sari Foods Nutritional Yeast (my fave noosh because it’s not fortified with synthetic B vitamins like most other brands. You can learn more about it HERE if you like.)
1/2 cup green peas (fresh or frozen – be sure to thaw first if using frozen)
1/4 cup TVP (optional – can omit if you want them soy-free but I add for extra protein)
1 Tbsp. apple cider vinegar (I add ACV to a lot of my vegan diet/prep food because helps to increase stomach acid which aids in digestion and helps to alkalize the body)
1 Tbsp. lemon juice (also maximizes digestive function & creates an alkaline environment)
Combine chickpeas, onion & kale in food processor and pulse until blended but not fully pureed. Move the mixture into a big ass bowl then add remaining ingredients in the order they appear. Once combined, use your hands to form mixture into five or six patties.
Lightly spritz a non-stick fry pan with a tiny bit of coconut oil or extra virgin olive oil and crank that bad boy up to medium-high heat. Cook patties for about 5 – 8 minutes until golden brown then flip ’em over and cook the other side for a few more minutes.
Transfer veggie burgers to a plate and enjoy or store in the fridge to last the rest of the week.
-Sam, Jacked on the Beanstalk