Low-Fat Vegan Burgers Recipe
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.
The Buns
We started by making the dough for the buns. We used rye flour – but I think in the future, we would do half rye, 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
- Add all the ingredients into a large bowl and knit very well (by hand).
- Form into burger bun shapes and put them onto a baking tray with parchment paper.
- Preheat to oven to about 200°C / 390°F.
- Put in the buns for about 15-20 minutes.
- 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
- In a food processor, add all the ingredients. Start with a little water – you don’t want it too runny.
- Pulse a couple of times. Ideally, you still want it a little chunky.
- Form into a burger shape and put them onto a baking tray with parchment paper.
- Put them into the oven for about 15-20 minutes.
- 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.
