Amazing Low-Fat Vegan Burgers Recipe

Crafting a Delicious Low-Fat Vegan Burgers Feast

Embarking on a culinary adventure often means venturing beyond the familiar, and for my wife and me, Tuesdays are devoted to exploring innovative yet delectable recipes. Our latest endeavor? Crafting a tantalizing spread featuring vegan, low-fat burgers, accompanied by crispy fries and a refreshing salad. Join us as we dive into the process of creating these flavorful, health-conscious delights, step by step.

The Journey Begins: Crafting the Perfect Buns

Our burger odyssey commenced with the creation of the buns, a crucial component of the ultimate burger experience. Utilizing rye flour as our base (though considering a blend with wheat in the future), we embarked on a dough-making escapade. Despite the absence of whole wheat flour, we seamlessly amalgamated:

• 500g of rye flour
• 1/2 cube of fresh yeast or 1 package of dry yeast
• 1 tsp of raw cane sugar
• Approximately 300 ml / 1.3 cups of lukewarm water
• Salt, pepper, and a sprinkling of oregano

Mixing these ingredients into a harmonious dough, we sculpted them into burger bun shapes before ushering them into a preheated oven at 200°C / 390°F for a transformative 15-20 minutes. A final warning/crisping stage perfected these delightful buns, setting the stage for the vegan patty revelation.

Crafting the Heart of the Feast: The Vegan Burgers

The vegan burgers themselves were a testament to simplicity and flavor. Assembling ingredients that aligned with our low-fat, vegan aspirations, we combined:

• 1 can of red kidney beans (thoroughly rinsed)
• 1/2 cup of quick oats
• 3-4 tbsp of tomato paste
• Seasonings: salt, pepper, garlic and onion powder, oregano
• Water for blending

Carefully blending these elements in a food processor, ensuring a textured yet cohesive mixture, we formed them into burger shapes and introduced them to the oven for their own 15-20 minute transformation. A touch of finesse using the grill option added that coveted crispness, elevating these vegan patties to culinary excellence.

Culinary Symphony: Composing the Salad Ensemble

Completing our triumphant trio, a simple yet invigorating salad ensemble graced our table. Comprising crisp iceberg lettuce, refreshing cucumber, and a zesty dressing concocted from mustard, vinegar, salt, pepper, and a hint of curry, this side complemented our burgers exquisitely.

Tuesday is usually a date day for My wife and me – and we always try to make some awesome food to go along with it. This time, we wanted to do vegan, low-fat burgers, fries, and salad.

Low-Fat Vegan Burgers Recipe

The Buns

We started by making the dough for the buns. We used rye flour – but I think in the future, we will do half rye and half wheat. Unfortunately, we didn’t have any whole wheat flour on hand.

Ingredients

• 500g – 5 cups of rye flour
• 1/2 cube (about 20g) of fresh yeast or 1 package of dry yeast
• 1 tsp of raw cane sugar
• about 300 ml / 1.3 cups of lukewarm (!!) warm
• salt & pepper to taste
• a couple of pinches of oregano

Directions

1. Add all the ingredients into a large bowl and knit very well (by hand).
2. Form them into burger bun shapes and put them onto a baking tray with parchment paper.
3. Preheat to oven to about 200°C / 390°F.
4. Put in the buns for about 15-20 minutes.
5. If needed, cut them open and put them into the oven again at the end to warm/crisp them up.

The Burgers

The burgers are super easy to make!

Ingredients

• 1 can of red kidney beans, well-rinsed
• 1/2 cup of quick oats
• 3-4 tbsp of tomato paste
• salt & pepper to taste
• garlic & onion powder
• a couple of pinches of oregano
• water to blend

Directions

1. In a food processor, add all the ingredients. Start with a little water – you don’t want it too runny.
2. Pulse a couple of times. Ideally, you still want it a little chunky.
3. Form them into a burger shape and put them onto a baking tray with parchment paper.
4. Put them into the oven for about 15-20 minutes.
5. If you have a grill option in your oven, use that in the last couple of minutes to crisp them up a little.

The salad is just iceberg lettuce, cucumber, and a dressing made of mustard, vinegar, salt, pepper, and curry. – easy peasy 

We also ‘fried’ up a little red onion with some mushrooms to put on the burgers – yum!

When everything is done, put your favorite vegan, low-fat toppings on the burgers – I used ketchup, mustard, a little vegan mayo (not low fat, obviously – but you can leave that off, of course), lettuce, tomato, pickles, and the ‘fried’ mushrooms and onions.

A Symphony of Vegan Delights

In the final moments of our culinary symphony, we sautéed red onions and mushrooms to crown our burgers, adding an extra layer of flavor. Assembled with finesse and adorned with an array of vegan, low-fat toppings—ketchup, mustard, lettuce, tomatoes, pickles, and savory mushrooms and onions—our low-fat vegan burger feast was complete, a celebration of flavor, health-conscious choices, and culinary creativity. Join us in savoring this delightful journey towards a healthier, more flavorful culinary realm!