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Nutrition
Nutritionists’ Favourite Vegan Burger Recipe
Make nutritious vegan burgers that satisfy all ages and appetites with our ultimate recipe, packed with smoky, savory, umami flavours.
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Burgers, with their savoury flavour and satisfying texture, are universally loved by adults and kids alike. Vegan burgers take this classic comfort food to a whole new level, offering all the deliciousness without any guilt. Packed with wholesome ingredients like black beans, walnuts, and oats, these plant-based patties are not only rich in flavour but also in protein and healthy fats. The smoky hints of paprika and chili powder, combined with the umami from tamari, make every bite a savoury treat.
By swapping out processed meat for plant-based proteins, you can create a healthier, more sustainable meal without sacrificing flavour. Kids will love the familiar taste and texture, while parents can feel good knowing they're providing a nutritious, balanced meal. So why not ditch the unhealthy takeout and whip up a vegan burger that will satisfy everyone at the table?
Here’s what you need to do:
04
serves
204
calories
10
minutes
3/10
simplicity
- 1.5 cups cooked black beans
- 1/2 cup walnuts, chopped (or substitute with sunflower seeds or other nuts)
- 1/2 cup rolled oats (gluten-free if necessary)
- 3 green onions, finely chopped
- 2 cloves garlic, minced
- 1 tbsp chili powder
- 1 tsp smoked paprika
- 1 tbsp tamari (or soy sauce, use gluten-free if needed)
- 1 tbsp olive oil (plus more for cooking)
- Salt and pepper, to taste
- Optional toppings: Lettuce, tomato, avocado, pickles, vegan mayo
Easy Steps
01In a large bowl, mash the cooked black beans with a fork or potato masher until most of the beans are broken down but some texture remains.
02To the mashed beans, add the chopped walnuts, rolled oats, green onions, garlic, chili powder, smoked paprika, tamari, and olive oil. Season with salt and pepper to taste. Mix everything together until well combined.
03Shape the mixture into small patties, about 3–4 inches in diameter. You should get around 6-8 patties depending on the size.
04Heat a little olive oil in a large skillet over medium heat. Once hot, add the patties to the skillet. Cook for about 3–4 minutes per side, or until golden brown and crispy.
05Once cooked, remove the patties from the skillet and place them on a plate lined with paper towels to absorb any excess oil. Once the patties are cooked, place them on burger buns (or lettuce wraps for a low-carb option). Top with your choice of lettuce, tomato, avocado, pickles, and vegan mayo.
Nutritive Value
- Carbohydrates:20.5g
- Protein:7g
- Fat:5.8g
- Fibre:9.75g
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