As the weather gets warmer, you’ll probably notice that your neighbors are firing up their grills for another exciting grilling season. You don’t have to be left out of the burger mania just because you follow a vegan lifestyle.
According to an article published by the American Dietetic Association, at least 2.5 percent of Americans identify as vegans.
Five Yummy and Easy Vegan Burger Recipes
Forget all the complicated recipes and expensive protein replacements. These recipes for simple vegan burgers are chock full of natural meat alternatives mixed with veggies and flavorful spices. Heat your grill or the stove and try these mouthwatering burgers that are vegan-friendly.
Makes: 2 servings
16 ounces firm tofu, pressed overnight and halved
For Barbecue Rub:
•1 Tablespoon onion powder
•1 Tablespoon dry mustard
•Tablespoon sweet paprika
•2 teaspoons garlic powder
•¼ teaspoon freshly ground black pepper
•¼ teaspoon ground cumin
•½ cup ketchup
•1 small onion, minced
•1 large clove garlic, minced
•2 Tablespoons seasoned rice vinegar
•2 Tablespoons brown sugar
•½ teaspoon prepared Barbecue rub
•1/8 teaspoon freshly ground black pepper
•1/8 teaspoon cayenne pepper
•2 fresh hamburger buns
•Preheat oven to 350 degrees.
•In a small bowl, add dry mustard, onion powder, paprika, garlic powder, cumin, and ¼ teaspoon black pepper. Mix until dry rub is combined well and set aside.
•In a medium saucepan over medium-high heat, prepare the barbeque sauce by adding ketchup, onions, brown sugar, rice vinegar, garlic, ground cayenne pepper, and ½ teaspoon prepared dry rub. Stir well until the mixture comes to a boil.
•Reduce heat to low and allow the sauce to simmer uncovered for 15 minutes, stirring occasionally. Remove saucepan from heat and allow to cool for about 5 minutes. Use an immersion blender to puree the sauce until velvety smooth. Set aside.
•On a medium sheet pan lined with aluminum foil, spray a light coating of vegetable oil spray. Season both sides of tofu slices with remaining dry rub and arrange them on a prepared sheet pan. Bake until golden brown, about 15 minutes on each side. Remove from oven.
•Place a saucepan with barbeque sauce over medium-high heat until it’s hot again, about 4-8 minutes. Use a meat brush to coat tofu burgers with sauce on both sides generously.
•On a griddle pan over medium-high heat, spray a thin coat of cooking spray and toast buns until golden brown. Arrange burgers on each bun and top with veggies and vegan condiments of your choice.
2. Shroom & Onion Vegan Burger
Makes 4 servings
•4 large Portobello mushrooms
•¼ cup olive oil
•¼ cup balsamic vinegar
•1 small bunch of fresh basil, minced
•1 small bunch of fresh oregano, minced
•3 large cloves garlic, minced
•¼ teaspoon Kosher salt & freshly ground black pepper
•1 large white onion, sliced into ¼-inch rings
•4 vegan-friendly whole wheat burger buns
•2 large tomatoes, sliced
•1 cup fresh mixed greens
•On a large sheet pan, arrange Portobello’s cap side up.
•In a small bowl, add 3 Tablespoons olive oil, balsamic vinegar, basil, oregano, garlic, salt & pepper. Use a whisk to combine well and pour over the mushrooms. Turn mushrooms over and use a meat brush to coat both sides well with the marinade, then flip them back to stem-side up.
•Set aside and allow mushrooms to marinate at room temperature for at least 30 minutes, uncovered.
•With about 10 minutes remaining for the marinade, prepare the caramelized onions. In a large skillet over medium heat, heat the remaining olive oil until shimmering. Add onions and sauté until soft, translucent, and golden brown, about 7-10 minutes. Transfer onions to a bowl and set aside.
•In the same skillet, arrange mushrooms and sauté until golden brown and slightly softened on the edges, about 4-6 minutes on each side. While the mushrooms sauté, brush them with remaining marinade for optimal flavor.
•Transfer shrooms to a platter. Place burger buns flat and toast in the same skillet until lightly brown, about 2-3 minutes. Place a shroom burger between each of 4 buns and top with tomato, greens, and other tasty vegan condiments.
3. Classic Chick Pea Vegan Burgers
These tasty legumes, also called garbanzo beans, are an excellent meat alternative. A study published by Journal Nutrients states that garbanzo beans are nutrient-dense and are an excellent source of fiber. Plus, they are a delicious addition to these burgers.
Makes: 6-8 servings
•1 (19 ounces) can chickpeas, drained & rinsed
•1 small red onion, finely chopped
•Small zucchini, grated
•1 small bunch of fresh cilantro, chopped
•3 Tablespoons red wine vinegar
•2 Tablespoons vegan peanut butter
•1 Tablespoon sriracha sauce
•1 teaspoon garlic powder
•One teaspoon ground cumin
•½ teaspoon sea salt & freshly ground black pepper
•1 cup quick oats
•3 Tablespoons olive oil
•Line a large sheet pan with aluminum foil and set it aside.
•In a large bowl, add drained chickpeas and use a fork to mash them into a pulp.
•Add onion, zucchini, cilantro, vinegar, peanut butter, sriracha, garlic powder, cumin, salt & pepper, and oats.
•Use hands to knead ingredients until well blended. Form mixture into 6-8 equal-sized vegan burgers.
•In a large skillet over medium-high heat, heat oil and add burgers.
•Cook until lightly brown, about 3-5 minutes on each side. Place patties on burger buns and add your favorite vegan toppings.
Makes: 4 servings
•1(15 ounces) can black beans, drained & rinsed
•1 small white onion, chopped
•One large clove of garlic, minced
•1 medium carrot, grated
•One small green bell pepper, minced
•1 Tablespoon cornstarch
•1 Tablespoon warm water
•¼ cup Sriracha sauce
•1 teaspoon ground cumin
•1 teaspoon ground chili powder
•One teaspoon Old Bay seasoning
•¼ teaspoon sea salt & freshly ground black pepper
•1 cup whole wheat Panko crumbs
•¾ cup all-purpose unbleached flour
•Preheat oven to 350 degrees. Coat a sheet pan lightly with vegetable oil spray and set aside.