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    You are at:Home»Dairy-Free Recipes»High-Protein Plant-Based Burgers made Purely with Whole Foods

    High-Protein Plant-Based Burgers made Purely with Whole Foods

    0
    By Alisa Fleming on June 23, 2022 Dairy-Free Recipes, Entrees

    Forget those impossible “beef” patties that move beyond real ingredients. These high-protein plant-based burgers are made with whole foods – superfoods even – and are far healthier than any premade patties you can buy at the store. Each hefty burger has over 20 grams of completely natural protein, not counting any buns, greens, or condiments you might use.

    High-Protein Plant-Based Burgers Recipe - vegan, dairy-free, gluten-free, nut-free, soy-free, and made with healthy, whole food ingredients

    High-Protein Plant-Based Burgers made Purely with Whole Foods

    I love veggie burgers. Not protein isolates and oils emulsified into a meat wannabe, but patties made from real vegetables and grains. Usually, vegan burgers are a little heavy on the carbs, but these high-protein plant-based burgers have a better nutrient balance. And they’re unbelievably top allergen-free!

    The recipe was created by the superfood queen, Julie Morris. She uses black beans, hemp seeds, and quinoa for a vegan burger mix that’s naturally high in protein and fatty acids, without need for any protein supplements. But does it taste like meat? No, it tastes like delicious real food. Enjoy!

    High-Protein Plant-Based Burgers Recipe - vegan, dairy-free, gluten-free, nut-free, soy-free, and made with healthy, whole food ingredients

    Special Diet Notes: High-Protein Plant-Based Burgers

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, nut-free, peanut-free, soy-free, vegan, plant-based, and vegetarian.

    High-Protein Plant-Based Burgers
     
    Print
    Prep time
    20 mins
    Cook time
    30 mins
    Total time
    50 mins
     
    These patties are packed with premium protein from black beans, hemp seeds, and quinoa. They're also naturally rich in essential fatty acids, iron, calcium, fiber, and trace minerals. And of course, they're delicious! Please note that the Prep time is hands-on time only. Allow another 30 minutes for refrigeration.
    Author: Julie Morris
    Recipe type: Entree
    Cuisine: American
    Serves: 6 patties
    Ingredients
    • 1 teaspoon + 1 tablespoon oil, divided
    • 1 cup finely diced sweet yellow onion (about ½ medium onion)
    • 4 large garlic cloves, minced
    • 1 cup diced red bell pepper (about 1 pepper)
    • 1½ cups cooked black beans
    • 1 cup hemp seeds
    • 10 sun-dried tomatoes, soaked in hot water until soft, minced
    • 2 teaspoons paprika
    • ½ teaspoon sea salt
    • ¼ teaspoon chipotle powder
    • ¼ teaspoon cayenne
    • 2 teaspoons miso paste
    • 1 cup cooked brown rice or quinoa
    • 1⁄3 cup quinoa flakes
    Instructions
    1. Heat the 1 teaspoon oil in a nonstick frying pan over medium heat. Add the onion and garlic, and sauté until the onion begins to turn translucent, about 3 to 4 minutes.
    2. Add the bell pepper, and continue to cook until the vegetables have softened, about 5 minutes.
    3. Reduce the heat to low and add the black beans, hemp seeds, sun-dried tomatoes, paprika, sea salt, chipotle, and cayenne. Sauté for another 1 to 2 minutes. Remove the pan from the heat and transfer the mixture to a large bowl.
    4. Add the miso paste, and use a fork to mix the beans and miso together, partially mashing the beans. Mix in the cooked brown rice and quinoa flakes. Let cool.
    5. When cool enough to handle, use clean hands to knead the mixture together to form a dense base.
    6. Place the base in the refrigerator, covered, for 30 minutes to allow quinoa flakes to swell and absorb the excess moisture.
    7. Form the mixture into 8 patties (8 patties if you want them smaller).
    8. Heat ½ tablespoon of the remaining oil in your pan over medium heat. Add half of the patties and cook for about 4 to 5 minutes on each side, or until browned. Repeat with the remaining ½ tablespoon oil and patties.
    Notes
    Serving Suggestions: Pair these patties with spouted grain hamburger buns, avocado, tomatoes, onions and sprouts. Or enjoy them it “high protein-style” – tucked inside a collard leaf wrap or on top of a salad.

    This recipe was reprinted with permissions from Chef Julie Morris. It's from her cookbook, Superfood Cuisine: Cooking with Nature’s Most Amazing Foods.
    Nutrition Information
    Serving size: 1 pattie Calories: 395 Fat: 22.6g Saturated fat: 1.6g Carbohydrates: 30.1g Sugar: 2.9g Sodium: 299mg Fiber: 7.2g Protein: 20.2g
    3.5.3229

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    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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