Prep-Friendly, Super Healthy Veggie Burgers

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!

Well I don’t know what took me so damn long and I’m truly sorry to all of my clients who’ve been asking for a homemade bean burger recipe throughout my years as their vegan coach.

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.

tasty-vegan-burgers

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.

healthy-bunless-vegan-bean-veggie-burgers-with-yam-fries-and-chocolate-protein-shake

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

Ingredients:

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
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)

Method:

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.

vegan-competition-prep-friendly-vegan-bean-burger-recipe

-Sam, Jacked on the Beansta

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10 comments

  • Sam: December 09, 2016

    Let me know what you think!!

  • Sam: December 09, 2016

    Haha yes, I know – I’m sorry for taking so damn long!! Hope they’re worth the wait at least :)

  • Molly: December 09, 2016

    It’s about time!

  • Vicki: December 09, 2016

    FINALLY!!! Thank you, Sam! Can’t wait to try these!

  • Sam: February 20, 2017

    Oh yey!! Glad they turned out for you! Eat up, gorgeous! :)

  • Crystal Spence: February 20, 2017

    Made these and they were delish!!! Swapped out the kale for fresh parsley and equally yummy (plus packed with vitamins K and C :) Thanks Sam!

  • Sam: March 22, 2017

    Awww YEY!!! So glad you liked ‘em and thanks for the lil’ ego boost (and eBook support) :) Sincerely appreciate it, Jen and please don’t be a stranger!

  • Jen: March 21, 2017

    Omg love! Just found your blog, bought your book and I’m hooked! These were so good! Thank you!

  • Sam: May 27, 2017

    Haha did I go crazy on the noosh?!?!? Yeah I put that shizz on everything :) But I will re-check how much I included in the recipe and adjust if necessary. Glad you still liked ’em :) Good idea on adding extra veggies!

  • Anja: May 27, 2017

    Never would have put so much yeast in it! Replaced kale with carrots!! Tasted just great!

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