How to make the BEST Square Veggie Burgers; high protein and just one bowl!
Made with a base of black beans, oatmeal, and Textured Vegetable Protein (learn more about TVP below), these burgers are not only delicious but also loaded with nutritional benefits. Let’s dive into what makes these ingredients so special.
Why the square veggie burger shape?
I love Dave's Killer Bread (thin sliced, oil-free) and Ezekiel Bread if I don't have time to make my own bread from scratch but buying the burger buns is so expensive and we never finish them all so a few end buns always up going bad. One day I thought, why not just make my burgers square shaped so they fit on bread instead of having to spend money on burger buns? This recipe has become a new family favorite for weeknights, cookouts etc. I love making them in bulk and freezing them too!
The Power of Oats
Oats are a nutritional powerhouse that should be a staple in every plant-based kitchen. They’re a fantastic source of soluble fiber, particularly beta-glucan, which has been shown to lower cholesterol levels and improve heart health. Oats also provide a steady release of energy, making them perfect for a satisfying meal. Additionally, they’re packed with essential minerals like manganese, phosphorus, and magnesium, which support bone health and energy production.
The Mighty Black Bean
Black beans are a fantastic plant-based protein source, providing about 15 grams of protein per cup. They’re also rich in fiber, which helps to keep you full and aids in digestion. Black beans are a great source of antioxidants, particularly flavonoids, which help fight free radicals and reduce inflammation in the body. Plus, they’re loaded with vitamins and minerals like folate, iron, and magnesium, which support overall health and well-being.
The Versatile Textured Vegetable Protein (TVP)
TVP, or Textured Vegetable Protein, is a highly versatile ingredient made from defatted soy flour. It’s an excellent source of complete protein, containing all nine essential amino acids that the body can’t produce on its own. TVP is also low in fat and carbohydrates, making it a great option for those looking for a natural way to increase their protein intake without adding extra calories. It’s incredibly absorbent, soaking up the flavors of whatever you season it with, which makes it perfect for our Square Burgers! I love the Anthony's brand.
Nutritional Information Per Serving
Calories: ~220 kcal
Protein: ~15g
Carbohydrates: ~32g
Fiber: ~10g
Fat: ~2g
Sodium: ~500mg (will vary based on soy sauce and seasonings used)
Iron: ~15% of the daily recommended intake
Calcium: ~6% of the daily recommended intake
These Square Veggie Burgers are not only packed with protein but are also low in fat and high in fiber, making them a perfect choice for a nutritious and filling meal. Whether you're a long-time plant-based eater or just dipping your toes into plant-based eating, these burgers are sure to become a favorite.
The BEST Square Veggie Burgers (High Protein, 1-Bowl Recipe)
Serves 4
Per burger nutrition info: 258 calories, 15 grams protein, 34 grams carbs, 7g fat
Ingredients
1/2 cup Textured Vegetable Protein + 1/3 cup hot water
2 Tbsp low-sodium soy sauce
1 14.5 oz can black beans, drained and rinsed
1/2 cup plain instant oatmeal
2 Tbsp ketchup
2 Tbsp Dijon mustard, divided
A few dashes of hot sauce
Burger seasoning of choice, to taste
Directions
In a large bowl, mix the TVP, hot water, and soy sauce. Stir until the liquid is absorbed.
Add the remaining ingredients.
Form into four square patties, about 1/2-inch thick.
Refrigerate for 30 minutes to overnight.
Heat a grill pan over medium-high heat. Spray with cooking spray and cook for 4-5 minutes per side, or until nice grill marks appear.*
Suggested for serving: Dave’s Killer Bread, Thin-Slice (toasted), avocado, lettuce, and onion. Optional: Spread of Veganaise.
*For oil-free, skip the cooking spray and use a non-stick skillet. Also, skip the Veganaise.
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