Easy Healthy Vegan BBQ Burgers

Easy Healthy Vegan BBQ Burgers

Easy Healthy Vegan BBQ Burgers, that are packed full of flavor, complex carbohydrates, protein, and a lovely barbecue flavor!
Now, I understand it’s not the summer yet, but since most of the world is under quarantine due to the coronavirus, I needed to figure out a way of using mushrooms, rice, and nuts….so these beautiful burgers came to life!

Burger recipes are so fun to develop.
I also wanted to make sure these burgers require using everyday ingredients you’ll find in your local supermarket.
For this easy vegan burger recipe, we use cooked brown rice and mushrooms to create the bulk of the patty.
Oh, and for best results, make this ahead of time and leave them in the fridge to ‘firm up’ overnight.

To Make These Easy Healthy Vegan BBQ Burgers:

Simply cook off the vegetables, boil the rice, then throw them all in a food processor and pulse.
Throw in breadcrumbs, walnuts/almonds, and flaxseeds, and you’re almost there. This helps to create a lovely soft texture, but something firm enough so it doesn’t fall apart when you fry.
If you prefer a firmer texture, you can try adding chickpeas and reducing the amount of rice and mushrooms.

So, let’s make some naughty burgers, shall we?!  Do drop me a comment below and tell me how you found this recipe, or you can message me directly on Instagram or Facebook! I love seeing what my lovely readers think of my recipes!

If made into 5 medium-sized patties, each patty contains 260 calories

INGREDIENTS:

For the patties:

oil for frying ( if you are not baking them )

1/2 a white onion

2 garlic cloves

2 teaspoons of cajun seasoning

250g / 8.8oz mushrooms

2 teaspoons  of  soy sauce

2 tablespoons of bbq sauce, plus extra for glazing ( I used smoked pepper BBQ )

50g / 1.7oz walnuts/almonds

2 tablespoons of ground flax seeds

1/2 cup/90g brown rice

40g / 1.4oz panko breadcrumbs (use gluten-free if needed )

a handful of fresh parsley, chopped

salt and pepper

To serve:

Burger Buns ( use wholewheat  or seeded buns for a healthier option )

vegan cheese slices

vegan mayonnaise/cream cheese

sliced red onion

ketchup

2 handfuls lettuce leaves

gherkin slices

sliced tomato

Method:

1.Cook the brown rice in just over 1 cup of water.

2. Heat a little oil in a frying pan on medium-high heat. Peel and dice the onion, then add to the frying pan and fry for 5 minutes, stirring occasionally.

3. Meanwhile, dice the mushrooms into small pieces, and peel and dice the garlic. Add both to the frying pan and season with a generous pinch of salt and pepper. Sauté for 10 minutes or until all the water has evaporated and the mushrooms have started to brown.

4. Add the fried mushroom mixture to a food processor along with the soy sauce, cajun seasoning, BBQ sauce, walnuts/almond flax seeds, panko breadcrumbs, parsley and generous pinches of salt and pepper.

5. Measure 1 cup of cooked brown rice and add it to the mixture. Pulse the mixture a dozen or so times until the mixture has mostly broken down but has not turned into a puree!

6. Line a plate or baking tray with baking paper. Then shape the burger mixture into 4-5 evenly-sized patties and place on the prepared dish. If you have time to leave the burgers to sit, pop them in the refrigerator until you need to cook them (ideally for a minimum of 2 hours or overnight). This will help the patties hold together and also improve the flavor.

7. Add a little oil to a frying pan on low – medium heat. Once hot, add the patties and fry for 5 minutes on each side or until crispy. Brush each side with a little more bbq sauce as you go and add a slice of cheese to the top of the patties. Alternatively, spray them with oil and bake them in the oven at about 350F/180C for 20 minutes for a healthier option.

Build up your burgers with the optional toppings above, or any way you like! Now tuck in!

Note:

to check if the texture is correct, try shaping the mixture into a patty. If there are a few cracks, pulse the mixture a little more to break it down, but be careful not to over-process it into a mush.

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