The Ultimate High Protein Vegan Burger Recipe
You’re not going to want to miss out on this one! We’ve finally come up with the ultimate vegan burger recipe that’s super healthy and high in plant-based protein. We’ve also made sure our recipe is completely oil-free and made with ingredients that don’t compromise your health.
I spent what felt like forever trying to figure out a recipe that was high enough in protein to meet my daily goals. These days you can pick up vegan meat substitutes in most supermarkets, but these processed alternatives often contain coconut oil (which has been linked to increased levels of LDL cholesterol,) and other unnecessary ingredients.
Our recipe is better for your health than processed vegan meat substitutes you can find in supermarkets!
We’re using Textured Vegetable Protein (TVP) to make our burgers. TVP is made from pressed soy beans, a process that removes the oil and leaves us with all of the protein, fibre and a whole load micronutrients. It’s an excellent meat alternative that contains all nine essential amino acids, making it a complete protein source.
LET’S SEE HOW OUR BURGERS COMPARE TO THE COMPETITION
(comparison based on eating two burgers)
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Let’s check out the health benefits of the ingredients in our vegan burger recipe:
TVP
A complete protein source for vegans & rich in fibre
Tomato puree
Contains lycopene, an antioxidant that helps protect your cells
Flax seed
Helps support digestion and may reduce cancer risk
Garlic powder
Contains allicin, has anti-cancer & cardio-protective properties
Paprika
Contains zeaxanthin & lutein, protects against macular degeneration
Cumin
Contains thymol & carvacrol for digestion & anti-inflammatory effects
Our recipe allows you to make a double burger, So there’s even more for you to enjoy
let’s get cooking!
Servings: 1
Macros (per serving)
387kcal, protein 38g, carbs 35g, fat 7g
EQUIPMENT NEEDED
INgredients
For the burgers
50g Textured Vegetable Protein (TVP - dry weight)
1 tablespoon soya sauce
½ tablespoon tomato puree
250ml water
1 teaspoon cumin powder
1 teaspoon smoked paprika
1 teaspoon dried mixed herbs
1 teaspoon garlic powder
Pinch of black pepper
35g gram flour (chickpea flour)
15g brown rice breadcrumbs
1 tablespoon ground flax seeds
Extras for serving
1 Wholemeal bread bun
Reduced sugar & salt ketchup
Wholegrain mustard
Side salad
Instructions
To a pan add the 250ml water, TVP, soya sauce, tomato puree, cumin, paprika, mixed herbs, garlic powder and black pepper and mix together well. Cover your pan with a lid and bring to the boil.
Remove the lid and reduce the heat of the pan. Simmer until all of the excess water has completely evaporated (approx. 10 mins,) stir often.
Make a flax egg by adding the flax seed to a small bowl along with 3 tablespoons of water and combine. Leave to stand for 10 minutes.
Preheat your oven to 200 degrees Celsius (400 Fahrenheit.)
Next, add the gram flour, breadcrumbs and the flax egg to your TVP burger mixture and combine. Set the mixture aside and let it cool for 10 minutes.
Line a baking tray with greaseproof paper.
Divide your mixture into two equal parts to make the two burgers. Roll half of the mixture into a ball, place onto the lined baking tray and flatten them out with the palm of your hand into a burger patty. Repeat with the other half of the mixture.
Place your burgers into the preheated oven and bake for 40 minutes, flipping halfway.
Assemble your burger, spread some mustard inside your burger bun and build a layer of lettuce and tomatoes. Stack both burgers on top of each other and then add some ketchup. Serve with a colourful side salad and enjoy!
Here’s a video from my YouTube channel that shows the full step-by-step process of this vegan burger recipe.
High protein vegan burgers
Equipment Needed
Ingredients
For the burgers
- 50g Textured Vegetable Protein (TVP - dry weight)
- 1 tablespoon soya sauce
- ½ tablespoon tomato puree
- 250ml water
- 1 teaspoon cumin powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried mixed herbs
- 1 teaspoon garlic powder
- Pinch of black pepper
- 35g gram flour (chickpea flour)
- 15g brown rice breadcrumbs
- 1 tablespoon ground flax seeds
Extras for serving
- 1 Wholemeal bread bun
- Reduced sugar & salt ketchup
- Wholegrain mustard
- Side salad
Instructions
- To a pan add the 250ml water, TVP, soya sauce, tomato puree, cumin, paprika, mixed herbs, garlic powder and black pepper and mix together well. Cover your pan with a lid and bring to the boil.
- Remove the lid and reduce the heat of the pan. Simmer until all of the excess water has completely evaporated (approx. 10 mins,) stir often.
- Make a flax egg by adding the flax seed to a small bowl along with 3 tablespoons of water and combine. Leave to stand for 10 minutes.
- Preheat your oven to 200 degrees Celsius (400 Fahrenheit.)
- Next, add the gram flour, breadcrumbs and the flax egg to your TVP burger mixture and combine. Set the mixture aside and let it cool for 10 minutes.
- Line a baking tray with greaseproof paper.
- Divide your mixture into two equal parts to make the two burgers. Roll half of the mixture into a ball, place onto the lined baking tray and flatten them out with the palm of your hand into a burger patty. Repeat with the other half of the mixture.
- Place your burgers into the preheated oven and bake for 40 minutes, flipping halfway.
- Assemble your burger, spread some mustard inside your burger bun and build a layer of lettuce and tomatoes. Stack both burgers on top of each other and then add some ketchup. Serve with a colourful side salad and enjoy!
Nutritional Information
(for 2 burgers)
Notes
Looking for more delicious vegan meals to fuel your health and nutrition? Check out our range of e-books loaded with recipes for breakfasts, main meals, and tasty treats.
These burgers are brilliant because they’re healthy, high in plant-based protein and super easy to make. They’re also budget friendly as textured vegetable protein is low-cost in comparison to pre-packaged meat-free burgers.
It’s never too late to start taking your health seriously!
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Much Love,
Paul & Gemma
Hench Herbivore
PS. If you’re in need of more great tasting, healthy vegan recipes then don’t forget to check out our delicious plant-based recipe e-books and fantastic vegan meal plans that suit a variety of dietary needs.
