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Low-Fat Vegan Burgers Recipe

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

  1. Add all the ingredients into a large bowl and knit very well (by hand).
  2. Form 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 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.


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