How to Make a Seriously Nutritious Vegan Burger
If you're on a vegan diet, chances are you're often prepping plant-based burgers. But do you know which ingredients you should use for optimal nutrition?
The Perfect Vegan Burger
Put these 8 plant-based ingredients together and your veggie burger will deliver all the nutrients you need. Discover them all, plus two unmissable burger ideas!
Start with Beans
Use legumes as the bulk of your plant-based burgers. They provide lots of proteins and iron, just like meat. Try soybeans, lentils, black beans, or even mung beans!
Add A Source of Omega-3
Tip a spoonful of ground flaxseeds, chia seeds, or walnuts into your burger mix for a boost of plant-based omega-3. These healthy fats are essential for proper nutrition!
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Add Nutritional Yeast
These savoury flakes of inactivated yeast have vitamin B12, folate, and complete plant-based proteins — all nutrients you'd find in beef but from a fully vegan source!
Top Up with Veggies
Whether it's beets for colour, mushrooms for umami flavour, or eggplants for texture, veggies are a great addition to your burger. And they also pack vitamins and antioxidants!
Bind All with Flour
Flour keeps your burger "dough" together and tops it up with proteins and fibres! Try whole wheat flour or gluten-free options like oat or chickpea flour.
Layer with Greens
Now that your vegan patty is sorted, cook it and assemble a glorious burger. Layer it with greens like spinach, kale, or rocket to get iron and calcium!
Drizzle with Tahini
And for even more iron and calcium, drizzle the patty with tahini or use it as a base for a homemade burger sauce. Finish your burger off with a wholesome bun, and you're done!
Recipe Idea #1
Eager to put all these amazingly nutritious ingredients into action? Here's a recipe idea for you: beet and mung bean burger with masala spices. A must-try!
Recipe Idea #2
And try this chilli lentil burger next! It's brilliant, delicious, and so nutritious a beef burger won't stand a chance. We bet you'll soon be making it on repeat!