Easy Vegan Burgers
Succulent plant based burgers made out of soy and gluten to be ideally served in a soft bun with a side of roasted veggies, fries or chips, and slaw or salad.
Servings: 4 burgers
Calories: 229kcal
Ingredients
- ½ cup Soy Textured Protein TVP
- ½ cup Rolled Oat
- 5 tablespoon Vital Gluten
- 4 tablespoon BBQ Sauce
- 2 tablespoon Rapeseed Oil
- 3 tablespoon Soy Sauce
- 2 teaspoon Onion Powder
- 2 teaspoon Spice Blend
- ½ cup Water
- 1 tablespoon Flour
Instructions
- In a bowl combine: soy curls, oats, BBQ sauce, soy sauce, oil and spices. Add hot water, stir well and set aside for 30 minutes.
- Add the gluten and the flour. Work the dough with a spoon or by hands until it comes together. Let it set for another 10-15 minutes.
- Form the burger patties (you should be able to make 4 burgers of 100 grams each).
- Cook the burgers in a preheated oven for 20 minutes (flipping halfway), on the grill* or pan fry with a bit of olive oil on medium heat with the lid on for around 7 minutes per side.
Notes
*if you want to cook these burgers on a grill or barbecue you'll need to steam the burgers for 20 minutes and brush them with vegetable oil before they hit the grill.
You can prepare these burgers in bulks, steam them for 20 minutes and store into the freezer for a few months. You will be then able to cook them both from frozen (allowing more time) or defrosted, both on the grill or in a pan.
Nutrition
Calories: 229kcal | Carbohydrates: 21g | Protein: 18g | Fat: 8g | Saturated Fat: 1g | Potassium: 128mg | Fiber: 4g | Sugar: 6g | Vitamin A: 42IU | Calcium: 106mg | Iron: 4mg