Skip the pre-made patties and make your own High Protein Veggie Burgers. Flavorful veggie burgers are easier than ever in this 20-minute recipe with only 3 main ingredients. Packed with colorful veggies, black beans, and the protein-packed plant based meat.
Disclosure: This post has been sponsored by ©2020 Cultivated Foods LLC. All opinions are my own, I never feature a brand that I don’t love!
This is the year of #PlantPoweredProtein. So, an easy and flavorful veggie burger recipe is a must. Veggies burgers are a delicious meatless meal option and a great way to sneak extra veggies into your day. However, they can often be time consuming and fall apart easily.
Soy protein to the rescue
These veggie burgers are on the table in less than 30 minutes and stick together just like regular meat. The secret ingredient in these patties is plant-based meat. Here are a few plant-based grounds I recommend:
These all contain over 15 grams of high quality protein and less than 7 grams of saturated fat per serving. Not a fan of plant-based meat? You can use lean ground beef or turkey instead.
How do I cook with plant-based ground?
Plant-based ground products can be prepared the same as ground beef or turkey. Try using it in everything from stuffed peppers, to taco salad, to your favorite chili. This meat substitute cooks exactly like ground meat, so you can swap it into any recipe to make it meatless.
How do I make these veggie burgers?
Don’t fear the veggie burger. Seriously, these patties are so simple to make.
- First, chop up your vegetables so they easily mix into the patties. You can also give the chopped veggies a quick sauté for 5 minutes over medium heat for more depth of flavor or opt out to save time.
- Next, combine the veggies with the rest of the ingredients.
- Finally, drizzle olive oil over a large skillet (or grill) and cook patties over medium heat for 6 minutes each side. It’s that easy!
Is this burger better for you?
With only 1.5 grams of saturated fat per serving, this product has much less fat than most traditional burgers. Plus, many plant-based meats contain soy protein derived from soybeans.
Other soy foods include edamame, soy milk, tofu, tempeh, and miso. Soy is often popular among vegetarians and vegans since it is the only plant-based protein that is a complete protein, containing all essential amino acids. Along with protein, soy contains phytoestrogens that act as an antioxidant in the body, helping protect us from certain diseases.
Veggies are also the star in this burger. Eating a variety of colorful vegetables every day helps you get all the nutrients you need to stay healthy.
Customize it your way
For these patties, you get to choose what fills your one cup of vegetables. You can use just one vegetable; I like to use a mixture! Choose your favorites or use up whatever vegetables you have on hand. Try roasted red peppers, corn, portobello mushrooms, broccoli, cauliflower, bell peppers, onion, or zucchini. The only vegetables to avoid in this recipe are ones you can’t eat raw, such as sweet potatoes, beets, or winter squash.
How much protein is in one patty?
Protein is important to keep our muscles strong, and it helps us stay fuller longer. Depending on what meat you choose, these patties packs in 180 calories, 13 grams carbohydrates, and 20 grams of protein!
What do you do with leftover burgers?
If you have cooked patties left, store them in an airtight container in the fridge for up to 3 days or in the freezer for up to 3 months. You can also freeze uncooked patties between parchment paper for up to 3 months.
- 1 - 16 ounce package of plant-based ground (You're also welcome to swap for lean ground beef or turkey)
- 1 - 15 ounce can black beans, rinsed and drained (about 1 ½ cups)
- 1 cup vegetables of your choice, (corn, broccoli, cauliflower, portobello mushrooms, bell peppers, roasted red peppers, onion, zucchini, carrots, kale, or a mixture!)
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Freshly ground salt and black pepper, to taste
- 4 whole wheat hamburger buns
- Toppings of your choice, (lettuce, tomatoes, onions, avocado, pickles, mustard, ketchup, cheese)
- Using a food processor or knife, pulse or chop vegetables until you have pea-size pieces. Then, add vegetables and all other ingredients to a large bowl. Using a fork, mash together until beans are slightly mashed and everything is combined.
- Using your hands, form 8 - 1/2 inch thick patties. When ready to cook, heat 1 tablespoon of oil in a large skillet over medium heat until shimmering.* Cook patties 6 minutes each side, or until burgers reach an internal temperature of 165°F.
- Serve in a bun with toppings of your choice, if desired. Store any leftover patties in an airtight container in the fridge for up to 3 days or wrap each patty in foil and store in a freezer-safe bag for up to 3 months.
*Alternatively, you can cook burgers over a grill following the same cooking instructions.
Nutrition Information:Yield: 8 Serving Size: 1 patty
Amount Per Serving: Calories: 180Total Fat: 6gSaturated Fat: 2gUnsaturated Fat: 3gSodium: 50mgCarbohydrates: 13gFiber: 5gSugar: 0gProtein: 20g
This is an estimate provided by an online nutrition calculator. Nutrition may vary depending on ingredients used. For more nutrition information, seek a professional registered dietitian's advice.