An easy and healthy vegan burger patty for your meal preparation
I decided to slightly change gear here, sharing more and more of my meal prep routines. Today we have some delicious vegan burgers made with chickpeas, mushrooms and beetroot. They taste great and they are even better if you keep them in the fridge or in the freezer. You could add some coconut oil to the mix so that it will melt once cooked and give even more crispiness but I am going to share the lighter version here.
These vegan burger patties are quite balanced and healthy, with a decent amount of proteins, which you could increase adding vital gluten flour to the mixture. I went for the simplest and easiest version. I usually eat 2 burgers per meal, which gives me 16 grams of proteins just from the burgers. For example, my lunch tomorrow is: 1 cup of brown rice, 2 chickpea mushroom burgers, half cauliflower head, some sesame soy sauce dressing and nutritional yeast as condiments. That’s 36 grams of proteins without even trying. Plus potassium, vitamin C, iron and calcium. Not too bad!
|Chickpea Mushroom Burger – 1 patty|
- 2 cups of cooked chickpeas
- 1 cup of straw mushrooms or any other meaty mushrooms
- 1 small beetroot
- 1/2 onion
- 3-5 garlic cloves
- 1/2 cup of grounded oats or breadcrumbs
- 2 tbsp of grounded flaxseeds
- 2 tbsp of nutritional yeast
- Spring Onion and Coriander to taste
- 1 tsp of paprika
- 1 tsp of fennel seeds
- 1/2 tsp of turmeric powder
- 1 tsp of black pepper
- 1/4 tsp of salt
- 1 tsp of Worcestershire sauce (optional)
- Wash and finely chop all the ingredients except the chickpeas.
- Add everything to a large bowl.
- Mash with a potato masher for some crunch or use a food processor for a smoother result.
- Shape into 8 burger patties.
- Put them in a box separating them with some baking parchment.
- Keep them in the fridge overnight to reduce the moisture and have more compact patties. Freeze them if you are not going to cook them any time soon.
- Use a good non-stick pan or a greased pan to cook them.
As you can see this is a very simple recipe, and these vegan burgers are ideal for being prepared in advance and kept in the fridge or frozen. You can customize the recipe with your favorite herbs and spices, and even change the main legume to use in it. Enjoy!