Recipes & DIY

The Best Vegan Burger Recipe for Your Next BBQ

Now that it’s getting warmer outside, there’s nothing better than firing up the grill. And what goes better on the grill than juicy, filling burgers—with a twist!

That’s right—I’m making vegan burgers. But this isn’t just your typical vegan burger recipe. Instead, I’m putting my very own special twist on it, right down to the delicious variety of spices I’ve specially chosen to help give support your overall health and well-being.

One of the beautiful (and perhaps surprising) things about eating vegan or plant-based foods is that they’re easy meals to take along when you’re on-the-go. I can usually whip up a veggie burger patty from contents around the kitchen and grab it for lunch on my way out.

It’s really quite simple: You start with a base such as beans or lentils, and then you mix your base with nuts or seeds, vegetables, or whatever else you’d like to incorporate.

Next, you need to include the “glue” to hold it together, such as soaked chia seeds, sweet potato, tahini, nut butter, or a sticky grain.

Finally, I add my favorite spices. In this version, I used garam masala, turmeric, cumin, and cayenne for a little kick!

Recipe Qualities

  • Delicious
  • Comforting
  • Flavorful

Primary Ingredients Used

  • Sweet potatoes
  • Onions
  • Turmeric
  • Coconut flour

3 Health Benefits of This Vegan Burger Recipe

1. Supports heart health and healthy blood sugar levels

Sweet potatoes have been shown to benefit your health in a variety of ways. They contain antioxidants, vitamins A, fiber, and more.

They’re also great for both cardiovascular and blood sugar support. In fact, studies have shown that sweet potatoes may help those who need help controlling their blood sugar levels. How? Well, this delicious vegetable has been found to help regulate cholesterol levels and even aid in decreasing insulin resistance. [1,2]

Onions are also great for heart health. They have an abundant supply of antioxidants, such as quercetin, and other nutrients, such as potassium, which have both been shown to possibly help lower blood pressure and play a role in strengthening overall cardiovascular health. [3,4,5,6,7]

The key ingredient in turmeric is curcumin. This natural ingredient is a powerful compound that has been shown to contain antioxidants and anti-inflammatory properties. Research has demonstrated how curcumin can actually help boost your heart health and reduce risks of cardiovascular disease. [8]

Finally, coconut flour contains MCTs, or medium chain triglycerides, which the body converts into energy. This amazing fat has been shown to aid metabolism and support healthy blood sugar levels.

2. Provides health-boosting antioxidants and anti-inflammatory properties

Along with being rich in antioxidants and vitamin A, sweet potatoes are also a great source of beta-carotene, which is known to help reduce oxidative stress and improve eye and skin health. [9,10,11,12]

Onions also contain sulfur compounds that may help your body strengthen its cancer defenses. There are actually numerous studies suggesting that consuming onions may aid in the fight against various cancers. [13,14,15,16,17,18,19]

As I mentioned, curcumin is the key ingredient in turmeric that can deliver a powerful infusion of antioxidants to your body. These antioxidants fight against oxidative stress within your body, which can help lower the risk of developing various diseases and other health complications.

3. Supports cognitive function and memory

Another beneficial result of the high-antioxidant content of sweet potatoes is their positive effect on the brain. Studies show that sweet potatoes may improve brain function and memory. These improvements reduce the symptoms of age-related cognitive diseases. [20,21]

In addition to providing a wide array of natural health benefits, turmeric infuses your brain with much-needed support. Studies have shown how the components within turmeric support neurological health and even may improve cognition and help those suffering from certain disorders, such as depression. [22,23]

Vegan Burger Recipe

Now that you’ve learned more about what makes this recipe such a health-boosting powerhouse, I won’t keep you waiting any longer.

This vegan burger recipe is so simple and only requires one large bowl or food processor. All you do is mix all the ingredients into the bowl and let it sit for about five minutes, adding more coconut flour if necessary. Then store it in the fridge for up to one week (or in the freezer for up to two months).

So, the next time you decide to host a vegetarian barbecue, I hope you will consider making these tasty vegan burgers. I’d love to know if you try other bases, nuts or seeds, vegetables, or binding ingredients. I hope you have some fun with it and make it your own little science experiment in the kitchen.

You can even make it a fun-filled family activity that’s enjoyable for all by having your kids help to pick and choose what to include. This will also instill the importance of cooking healthy meals and make lasting memories you’ll cherish for a lifetime.

(P.S. If you want to make a delicious vegan dessert to enjoy afterward, check out my recipe for a decadent vegan chocolate tart. I don’t think you’ll be disappointed!)

 

Yields: 4-6 burgers

Serving Size: 1 burger

Time: 45 minutes

Vegan burger recipe ingredients

Ingredients

¾ cup lentils, cooked

¾ cup diced sweet potatoes, steamed

¾ cup sticky white rice, cooked according to package instructions

½ cup sunflower seeds

½ cup chopped red onion

2 tablespoons tahini

1 teaspoon garam masala

1 teaspoon turmeric

1 teaspoon cumin

1 tablespoon coconut flour (plus more as needed)

1-2 tablespoons coconut oil (optional, for stovetop cooking)

Otto’s Cassava Country French Bread (optional)

Mixed greens salad

 

Directions

  1. In a large food processor, blend all the ingredients until well combined.

Mixing vegan burger ingredients

2. Allow the mixture to sit and dry for 5 minutes. If the mixture is still wet, stir in 1 more tablespoon of coconut flour.

3. Allow the mixture to set in the fridge for 15 minutes.

4. Remove the bowl from the fridge and, using your hands, form 4 to 6 half-inch patties.

Vegan burger recipe process

5. Place the burgers on the grill and cook, flipping once, until done.

6. Alternatively, to prepare these on the stovetop, place a large skillet over medium heat and add the coconut oil.

7. Place the patties in the skillet and cook for 6 to 10 minutes, flipping once.

8. Serve on Otto’s Cassava Country French Bread or on top of a salad.

Vegan burger

 

2 Comments

  1. Linda Ballard

    May 31, 2019 at 2:22 pm

    are the lentils cooked?

  2. drtriciapingel

    June 3, 2019 at 10:19 pm

    Yes, they are cooked lentils.

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