Scrumptious Spicy Veggie Burgers Recipe
Looking for a quick, delicious and healthy meal to share with your friends and family? Look no further! I bring you my Spicy, Low-Fat Veggie Burgers recipe that is perfect for all those who want to enjoy a plant-based alternative without sacrificing flavours. This burger is not only vegan but also gluten-free and soy-free, making it the perfect dish for those who suffer from food allergies or intolerances.
If you are a fan of veggie burgers, you will love how quick and easy this recipe is. It only takes a few minutes to prepare and can be easily customized to your taste preferences. These burgers have an amazing texture that comes from the perfect combination of fresh veggies, black beans, and oats. The flavour profile is brightened up with fresh herbs like parsley and a variety of spices such as curry powder and chili powder that add some heat.
The best part about this recipe is not only its great taste but also how good it is for you. With virtually no unhealthy fats or refined carbohydrates, these burgers are high in protein and low in calories. This means you can enjoy them as often as you like without worrying about your waistline or overall health.
So why wait? Give this Spicy, Low-Fat Veggie Burgers recipe a try today and discover just how tasty and satisfying healthy eating can be!
Why You’ll Love This Recipe
Eating plant-based doesn’t mean you have to give up your favorite foods, and that’s especially true when it comes to this vegan, gluten-free, and soy-free Spicy Low-Fat Veggie Burger recipe. Whether you’re a seasoned vegan or just looking to add more plant-based meals to your diet, these burgers are sure to please.
What makes these burgers so great? For starters, they’re absolutely delicious. With a medley of spices—including curry powder, chili powder, dried basil, and dried oregano—you’ll get a burst of flavor in every bite. And with the addition of tomato paste and soy sauce, the savory umami flavor is perfectly balanced.
But taste isn’t the only thing going for these burgers. They’re also incredibly healthy with low fat content and high protein from ingredients like black beans, flax seeds, celery, carrots, bell pepper and onion. Rolled oats add texture while maintaining gluten-free status. These burgers are packed with nutrients that will leave you feeling satisfied without any post-meal guilt.
And if all that isn’t enough to convince you to try out this recipe, it’s also incredibly versatile. You can serve them with toppings like salsa or guacamole for a Mexican-inspired twist or with fresh lettuce on top for a classic burger experience. The recipe is customizable to fit in to any dietary preferences or restrictions; it’s vegan, gluten-free and soy-free.
So what are you waiting for? With the easy-to-follow instructions and simple ingredient list listed below, this Spicy Low-Fat Veggie Burger recipe is sure to become a staple in your meal planning routine.
Ingredient List
- 1 can (15 ounces) black beans, rinsed and drained
- 1/2 cup rolled oats
- 1/2 celery stalk, chopped
- 1/2 medium-sized carrot, grated
- 1/2 bell pepper, seeded and chopped
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1/4 cup fresh parsley, chopped
- 1 tablespoon ground flax seeds
- 2 tablespoons tomato paste
- 2 teaspoons soy sauce
- 1 teaspoon olive oil
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon curry powder
- 1 teaspoon chili powder
- pinch of fresh ground black pepper
These ingredients are all gluten-free, soy-free and vegan. They are perfect for making a low-fat, high protein meal that is both healthy and delicious.
The Recipe How-To
Now for the main event, let’s get cooking! This spicy and flavorful veggie burger recipe is surprisingly easy to make. With just a few simple ingredients and some basic kitchen tools, you’ll have your very own homemade vegan burger which is low-fat, gluten-free and soy-free.
Ingredients You’ll Need:
- 1 can black beans, drained
- 1 carrot, peeled and grated
- 1/2 onion, chopped
- 1/2 bell pepper, chopped
- 1/2 celery stalk, chopped
- 2 garlic cloves, minced
- 2 tablespoons flax seed
- 2 tablespoons tomato paste
- 1 tablespoon soy sauce (or tamari for gluten-free option)
- 1 teaspoon curry powder
- 1 teaspoon chili powder
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- A pinch of fresh ground black pepper
- Olive oil for frying
Instructions:
- In a large bowl, mash the drained black beans with a fork or use a food processor until they are finely mashed.
- Add in the grated carrot, chopped onion, bell pepper, chopped celery, minced garlic cloves and flaxseed into the black bean mixture.
- Next add in the tomato paste, soy sauce, curry powder, chili powder, dried basil, dried oregano and freshly ground black pepper to the bowl.
- Mix everything together until well combined. Add additional flour if too wet or water if too dry until dough is just moist enough to form patties.
- Form the mixture into patties. You should get about 8 patties depending on size.
- Place a large skillet over medium heat with enough oil to coat the bottom of it. When hot, place veggie burger patties in skillet and cook them for around 5 minutes per side or until browned on both sides.
Tip: If you don’t want to fry your burgers in oil, you can bake them instead on a baking sheet lined with parchment paper for around 20 minutes at 375°F before flipping them halfway through.
Voila! Delicious and healthy spicy low-fat veggie burgers that are perfect for lunch or dinner. Serve them up on a gluten-free bun with some fresh greens or any toppings of your choice.
Substitutions and Variations
There’s no limit to the number of ways you can customize this recipe, making it a great choice for experimenting with new combinations. Here are some substitutions and variations that you might want to try:
Substitutes:
– Black beans can be replaced with kidney beans or chickpeas
– Soy sauce can be swapped for tamari or coconut aminos
– Flax seeds can be substituted with chia seeds or ground hemp hearts
– Olive oil can be replaced with avocado oil, coconut oil, or sunflower oil
Variation Ideas:
– Change up the spices: add cumin, paprika, or coriander to give your burgers a unique twist
– Add some heat with a diced jalapeño or Sriracha sauce
– Mix in some grated zucchini, sweet potato, or butternut squash for extra fiber and nutrients
– For a cheese-like flavor, add nutritional yeast or vegan cheese shreds to the burger mixture
– Make miniature sliders or bite-sized balls for appetizers or snacks.
Whether you’re in the mood for a spicy kick or want to switch up your ingredients, this recipe is versatile enough to handle whatever modifications you throw its way. So don’t be afraid to experiment and make it your own!
Serving and Pairing
These spicy, low-fat veggie burgers are a versatile dish that can be served in many ways. You can enjoy them on their own with some crispy fries or pair them with your favorite toppings and condiments to create a flavor-packed sandwich.
For a classic burger experience, I recommend serving these veggie burgers on a toasted bun with lettuce, tomato, onion, and avocado. A dollop of vegan mayo or mustard can also add some extra zing to the burger.
If you want to mix things up, try serving the veggie burger patty on top of a salad for a refreshing and healthy meal. The spicy kick of the burger pairs well with crisp greens like romaine lettuce or spinach. Add some sliced cucumber, shredded carrots, and a drizzle of balsamic vinaigrette to complete the dish.
Another creative idea is to crumble the veggie burger patty into a bowl of rice or quinoa for a hearty and satisfying grain bowl. The dish is further elevated when served alongside roasted sweet potato wedges or steamed broccoli florets.
No matter how you choose to serve these savory burgers, they’re sure to satisfy your cravings without compromising your healthy diet. They are perfect for lunch or dinner and taste great whether enjoyed at home or on-the-go. Don’t be afraid to get creative with your toppings and pairings; this recipe is adaptable to any palate!
Make-Ahead, Storing and Reheating
These spicy, low-fat veggie burgers are perfect for prepping ahead of time and storing in the fridge or freezer for later use. Making them in advance can save you some valuable weekday time while providing a healthy and satisfying meal on the go.
To make-ahead these burgers, let them cool completely after cooking and then wrap them individually in plastic wrap or aluminum foil. You can store them in an airtight container or zip-top bag to keep them fresh for up to 3-4 days in the refrigerator.
If you want to keep them longer, they can be frozen for up to 2-3 months. To freeze, first allow them to cool completely before wrapping them individually in plastic wrap and placing them in a sealed freezer bag. Thaw overnight in the refrigerator before reheating.
When it comes to reheating, there are two recommended methods depending on your preference.
The first method is ideal for times when you’re short on time or need to grab something quickly while also maintaining flavor and texture. Simply pop the desired amount of veggie burgers into a toaster oven or conventional oven at 350°F (175°C). Bake for 5-7 minutes until heated through.
Alternatively, you can reheat the veggie burgers on a stovetop. Heat a lightly oiled skillet over medium heat and cook the veggie burger(s) until heated through, about 5-7 minutes per side.
By following these simple storing and reheating guidelines, you can enjoy these delicious spicy vegan burgers anytime, anywhere with ultimate convenience!
Tips for Perfect Results
Making the perfect veggie burger can be a challenge, but with these tips, you can ensure that your spicy, low-fat veggie burgers turn out just right every time.
Firstly, it’s important to make sure that all of your ingredients are well-combined. Mix everything together thoroughly so that there are no lumps or pockets of seasoning in the mixture. This will help to ensure that each patty is equally seasoned and will cook evenly.
Secondly, use fresh vegetables whenever possible. Fresh produce not only tastes better, but it also has a better texture and will hold up better during cooking. Avoid using canned vegetables unless absolutely necessary.
Thirdly, don’t overcook your veggie burgers. They should be cooked through but not dry or crumbly. Use a meat thermometer to ensure that the internal temperature reaches at least 160°F (71°C) before removing them from the heat.
Fourthly, let your patties chill before cooking. This allows them to firm up and hold their shape. We recommend refrigerating them for at least an hour before cooking, but overnight is even better if you have the time.
Lastly, when cooking your veggie burgers, be gentle with them to prevent breakage. Use a spatula to flip them carefully and avoid pressing down too hard as this can cause the patties to crumble.
By following these tips and using fresh ingredients, you can create the perfect spicy, low-fat veggie burger every time. So go ahead and give this delicious vegan recipe a try – we promise it won’t disappoint!
FAQ
For any recipe, it is natural to have questions while preparing and serving the dish. We have gathered some frequently asked questions about these Spicy, Low-Fat Veggie Burgers to help you out. Here are the answers to some common queries that might come up while making these delicious burgers.
How do you spice up a vegan burger?
For this recipe, we have a variety of delicious options for toppings and condiments to enhance the flavor of our dish. We can choose either grilled tomatoes or Portobello mushrooms as our base. To add a bit of tanginess and crunch, we can opt for pickled cucumbers or red onions. For a creamy and nutritious addition, sliced avocado is a great choice. We also have the option of using oil-free condiments, dressings, hummus, or a fruity mango salsa.
To ensure that our dish is packed with healthy greens, we can use either baby spinach or roasted Brussels sprouts. Lastly, to add a touch of sweetness, we can choose from grilled pineapple, sliced apples or sugar-free fig jam. With these flavorful options, we can create a mouth-watering and satisfying meal that is perfect for any occasion.
How do you bind vegan burgers together?
If you’re looking to make vegan burgers, there are a few things to keep in mind when it comes to keeping the burgers held together. Instead of using eggs, which are an animal product, you can use an egg substitute like flax eggs. Adding a starchy ingredient like flour or oats can also help the burgers stick together. When mixing the ingredients together, make sure to mash everything together well to ensure that all ingredients are combined evenly. Finally, keeping the size of your patty reasonable will ensure that it stays together during cooking.
What is a good binder for veggie burgers?
When creating vegan burgers, it’s important to have a binder to hold the patty together. Eggs are often used as a binder in traditional burgers, but for a vegan option, there are alternatives such as egg replacers or dry ingredients like wheat germ, bread crumbs, oats, and ground flaxseeds. These ingredients can create a strong enough binder when combined with the recipe’s other ingredients, which can add the necessary moisture.
How do vegans add flavor to their burgers?
When it comes to burgers, incorporating smoked paprika, tomato paste, garlic, onion, and soy sauce proves to be a winning combination. It’s imperative to ensure that the burger patty is not overly dry and has a moist texture that mimics a meaty patty. Achieving that fatty flavor sensation can be accomplished through the use of oil, ground flax meal, tahini paste or a nondescript nut butter.
Bottom Line
this article with a persuasive text that encourages readers to try the recipe and adopt a more plant-based diet.
In this day and age, more and more people are becoming conscious of what they eat and how it affects their health and the environment. Eating plant-based is one of the best choices you can make for yourself, animals and the planet. This spicy, low-fat veggie burger recipe is not only delicious but also incredibly nutritious, with ingredients that are good for your body.
Plant-based diets have been linked to lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. By incorporating more plant-based foods into your diet, you can reduce your environmental footprint and animal suffering caused by animal agriculture. Every little bit counts towards creating a healthier planet for ourselves and future generations.
So why not give this spicy, low-fat veggie burger recipe a try? The combination of spices and vegetables makes for a burger that is bursting with flavor. The black beans add protein and fiber while the flaxseeds help to bind everything together. Plus, it’s gluten-free and soy-free for those who have dietary restrictions.
I challenge you to try this recipe and see how simple it can be to make healthy, delicious plant-based meals at home. Who knows, maybe you’ll love it so much that you’ll want to incorporate more meatless meals into your weekly routine. Let’s take a step towards creating a healthier and more sustainable future – one veggie burger at a time.
Spicy, Low-Fat Veggie Burgers (Vegan, Gluten-Free, Soy-Free Recipe
Ingredients
- 1/4 cup onion, grated
- 1/4 cup bell pepper, grated
- 1 1/2 cups cooked lentils (or 1 15-ounce can, drained)
- 1/2 cup flax seed, ground
- 1/2 cup almonds or 1/2 cup other nuts, crushed
- 2 tablespoons shredded carrots
- 2 tablespoons shredded celery (remove veins with a veggie peeler)
- 1 fresh jalapenos (optional) or 1 other hot pepper, finely minced (optional)
- 2 garlic cloves, crushed
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon olive oil
- 1 teaspoon Braggs liquid aminos or 1 teaspoon soy sauce
- 1 tablespoon tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon chili powder
- 1/2 teaspoon curry powder
- 1/2 teaspoon fresh ground black pepper
- 1/4 teaspoon ground red pepper
Instructions
- Preheat oven to 350 degrees F.
- Squeeze grated onion and bell pepper in a paper towel to remove excess moisture.
- Mash most of the lentils.
- Combine all of the ingredients. Your hands are the best tool.
- For best flavor, allow the ingredients to marry by letting the mixture sit, covered, at room temperature for an hour.
- Use a 1/3- or 1/2-cup measuring cup to scoop the mixture. Pack tightly into cup then invert onto greased baking sheet for a total of 6 scoops, leaving lots of room in between. Smash each scoop into a patty shape using your hands or other flat surface.
- Bake for 25 to 30 minutes, flipping halfway through. Be VERY CAREFUL when you flip them, as they are still rather delicate.
- Serve with whole-grain buns and all the condiments.
Add Your Own Notes
Nutrition
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Jolo is a talented chef and food blogger with a passion for vegan and Caribbean flavors. From savory vegetarian dishes to tropical smoothies, Jolo’s Kitchen has something for everyone. Whether you’re looking for meat-free meals or creative Caribbean recipes, Jolo’s Kitchen is the perfect place for you.