Healthy vegan burgers are not an oxymoron. Although there is also some vegan junk food, you can make some healthy homemade burgers that have no cholesterol and can be enjoyed without feeling guilty.
What are some examples of healthy vegan burgers?
- Portobello burgers
- Lentil burgers
- Black beans and soy chorizo patties
- Chickpea burger
In reality, the recipes for these burgers are quite easy to follow and the ingredients will not send you on a wild scavenger hunt. Most ingredients are available at your local supermarket.
This one is the least time-consuming, since we do not have to make the paste for the patties. We just need portobello mushrooms. The combination of their meaty texture and the right seasoning makes this a perfect treat and a nice addition to a barbecue.
A good accompaniment to burgers are usually salad or fries (the latter is not so healthy, but something I indulge in from time to time) 😉 The history of fries is quite interesting, and yes, I ommited the word French, because French fries are not really French.
This needs some prep time, but the result is delicious. I love lentil patties. Lentils are so versatile and when they are combined with the right spices and herbs you can get a nice, sort of meaty flavor. Honestly, I don’t care if a vegan pattie tastes like meat. For me it doesn’t have to replicate the meat flavor. If it makes my mouth water, I’ll savor and eat it; and many homemade plant-based patties are rich in flavor.
Lentils also contain plenty of protein, fiber, and iron. I will share a recipe soon.
Chickpeas are a good and healthy source of protein and they can be used for much more than just hummus – although I’d never say no to hummus. These patties are also easy to make and easy on the wallet, just like the previous recipes. The recipe for this one will also be posted soon, in February (2021).
Black Bean and Soy Chorizo Patties
Years ago, in a time of low finances, I came up with these delicious patties. The first time I made them they came out pretty tasty. I made them again and took them to school for lunch. A colleague who loves his meat and doesn’t care for vegan food loved the aroma of my patties and he tried one of them. Then he asked me for the recipe. 🙂
So, here it comes. You need few ingredients for these patties which makes them perfect for those times when the wallet is a little thin.
- 1 1/2 cups of dry black beans (that should make 3 cups when they are boiled and soft)
- 1/4 cup white flour
- olive oil
- soy chorizo
- a pinch of salt
- Although there has been some debate whether white flour was vegan or not – due to the rumor that the flour was bleached with bone char – that belief has been unfounded.
- For these patties, olive oil is only used for frying. It is not necessary to include it in this recipe, since soy chorizo has sufficient oil.
For this recipe it is best to buy dry beans. Prep time is a little longer than usual, but it only involves leaving the beans to soak overnight.
- First leave beans in a bowl with water. There should be enough water for the beans to soak up.
- Leave them to soak overnight.
- The next day, cook the beans in water for an hour, or an hour and a half, or until they’re tender enough. They do not have to be super soft, just soft enough to mash them a little.
- Drain the beans and let them cool.
- Mash them a little with a fork. It does not need to be completely mashed, it’s OK to leave some beans whole. I always do that too.
- Add 1/4 of the soy chorizo and mix it in
- Add flour and mix
- In a skillet, heat olive oil
- Start shaping your patties
- Fry patties in oil on both sides until sides are browned or crispy.
A Quick Wrap Up
They’re good for burgers, a quick sandwich, or also a little snack in between. I had them for breakfast this morning with a little Dijon mustard on the side.
The soy chorizo gives it a strong taste, which is why I only used salt. Additional herbs and spices aren’t really needed, but you can, of course, add any herbs and spices that you prefer. For example, you could add some chili for extra spice, black pepper, or paprika. That’s really up to you 🙂