Vegan veggie burger is a low calorie vegan meals. A low calorie veggie burger is a type of veggie burger that is made with ingredients that are lower in calories, as well as being plant-based. Veggie burgers can vary widely in terms of calorie content, depending on the specific ingredients used and the portion size.
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Jump to recipe-2 > > Black Bean and Quinoa Veggie Burgers
There are many different recipes for making homemade veggie burgers, and the specific ingredients and method can vary depending on personal preferences and dietary restrictions. Here is a basic recipe for making veggie burgers:
Recipe-1
Veggie Burger Ingredients:
- 1 cup cooked grains (such as rice, quinoa, or millet)
- 1 cup cooked legumes (such as beans, lentils, or chickpeas)
- 1 cup finely chopped vegetables (such as bell peppers, onions, mushrooms, and carrots)
- 1/2 cup nuts or seeds (such as almonds, sunflower seeds, or flaxseeds)
- 1/4 cup oats or breadcrumbs (optional)
- 2 tablespoons egg replacer or flaxseed meal mixed with 6 tablespoons water (optional)
- 1/4 cup chopped fresh herbs (such as parsley or cilantro)
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- In a large bowl, combine the cooked grains, legumes, vegetables, nuts or seeds, oats or breadcrumbs (if using), egg replacer or flaxseed meal (if using), herbs, cumin, paprika, salt, and pepper.
- Mix everything together until well combined.
- Divide the mixture into 4 equal portions and form each portion into a patty.
- Heat a pan over medium heat and coat with a small amount of oil.
- Place the patties in the pan and cook for 4-5 minutes on each side, until browned and heated through.
- Serve the veggie burgers on buns with your choice of toppings, or serve on their own with a side of vegetables or a salad.
You can customize this recipe by using different grains, legumes, vegetables, and seasonings to suit your preferences. You can also experiment with adding other ingredients, such as chopped nuts or seeds, to the burger mixture for added texture and flavor.
Recipe-2
Black Bean and Quinoa Veggie Burgers
Ingredients:
- 1 cup cooked quinoa
- 1 cup cooked black beans
- 1 small carrot, grated
- 1 small zucchini, grated
- 1 small onion, minced
- 2 cloves garlic, minced
- 1 tablespoon tomato paste
- 1 tablespoon soy sauce
- 1 teaspoon cumin
- 1/2 teaspoon paprika
- 1/2 cup breadcrumbs
- 1/4 cup chopped fresh parsley
- Salt and pepper to taste
- Olive oil or cooking spray
Instructions:
- In a large bowl, mash the black beans with a fork or potato masher.
- Add the quinoa, carrot, zucchini, onion, garlic, tomato paste, soy sauce, cumin, paprika, breadcrumbs, and parsley to the bowl and mix well to combine. Season with salt and pepper to taste.
- Form the mixture into patties and refrigerate for at least 30 minutes to allow them to firm up.
- Preheat a grill or grill pan over medium-high heat. Brush the patties with olive oil or coat with cooking spray.
- Grill the patties for 5-7 minutes on each side, or until they are brown and crispy.
- Serve the veggie burgers on buns with your choice of toppings, such as lettuce, tomato, avocado, and mustard.
This recipe makes 4-6 veggie burgers and can be modifie to include your favorite vegetables or seasonings. Enjoy!
How To Keep Veggie Burger In Fridge?
To store veggie burgers in the refrigerator:
- Place the veggie burgers in an airtight container or wrap them tightly in plastic wrap or aluminum foil.
- Place the container with the veggie burgers in the refrigerator.
- The veggie burgers will keep in the refrigerator for up to 3 days.
If you have made a large batch of veggie burgers and don’t think you will be able to eat them all within 3 days, you can also freeze the veggie burgers for longer storage. To freeze veggie burgers:
- Place the veggie burgers in a single layer on a baking sheet and place the baking sheet in the freezer.
- Once the veggie burgers are frozen, transfer them to an airtight container or a zipper freezer bag and return them to the freezer.
- The veggie burgers will keep in the freezer for up to 3 months.
To defrost frozen veggie burgers, place them in the refrigerator for several hours or overnight, or microwave them on the defrost setting until they are thawe. Alternatively, you can cook frozen veggie burgers directly from the freezer by adding a few extra minutes to the cooking time.
How To Make Meal Prep With Veggie Burger
Here are some steps you can follow to make meal prep with veggie burgers:
- Choose your veggie burgers: You can use store-bought veggie burgers or make your own using ingredients such as beans, grains, and vegetables.
- Prepare your burgers: Cook the veggie burgers according to the package instructions or your own recipe. You can grill, pan-fry, or bake the burgers.
- Assemble your meal prep containers: Divide the cooke veggie burgers into containers with compartments, along with any other ingredients you want to include, such as vegetables, grains, and dips.
- Store the containers in the refrigerator: The containers will keep for several days in the refrigerator, making it easy to grab a healthy meal on the go.
- Reheat and enjoy: When you’re ready to eat, simply remove a container from the refrigerator and reheat the veggie burger and other ingredients in the microwave or on the stove. Enjoy your homemade meal prep!
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