Tofu Burgers

Another vegetarian burger, using tofu as a great source of protein (16.5g per burger), with healthy fats coming from walnuts. The tofu absorbs all the great flavours - soy sauce, mustard, hot chili sauce and basil.

A little prep work and time is required to drain the moisture from the tofu, but this is well worth the effort as the tofu crumbles easily and forms perfect patties when mixed with all of the other ingredients. The burgers are baked in the oven instead of fried, but brown really nicely and actually look like meat burgers!

To press the water from the tofu, I used paper towels for absorption and added a bit of weight using a saucepan.

Tofu Burgers
Makes 4

Ingredients:
- 450g / 16oz tofu, firm
- 30g / 1oz walnuts
- 110g / 4oz onion
- 2 cloves garlic
- 85g / 3oz carrot, grated
- 30ml / 2tbsp soy sauce, light
- 20g / 4tsp mustard (I use Dijon)
- 5g / 1tsp hot chili pepper sauce (e.g. sriracha sauce)
- 1/2tbsp basil, dried

Method:

• First, drain the tofu and squeeze out excess water by wrapping it in paper towels or a clean tea towel.
• Add a bit of weight and let the towels absorb as much tofu liquid as possible - leave for 1-2 hours.
• In a food processor, chop the walnuts into fine crumbs and then set aside.
• Using the food processor, chop the onion and garlic.
• In a frying pan, sprayed with cooking spray, cook the onion, garlic and grated carrot for 5 minutes, until softened.
• In a large bowl, add the soy sauce, mustard, hot chili pepper sauce, dried basil, walnuts and cooked onion carrot mixture.
• Stir to combine.
• Crumble the tofu in a food processor and then add to the bowl, mixing everything together.
• Form four patties and place on a baking tray.
• Bake at 200C / 400F for 20 minutes, turning halfway through, until golden brown.
• Serve on whole wheat buns or with green vegetables. ENJOY!

Nutritional Information:

Bean and Quinoa Burgers

A great vegetarian burger using two varieties of beans and quinoa. The added time required for drying out the beans and chilling the mixture in the fridge is worth it so that the burgers don't turn out all mushy.

Check out the other home-made burgers on my blog. I often use beans in my veggie versions and quinoa is a nice alternative to oats or potatoes.

Bean and Quinoa Burgers
Makes 4

Ingredients:
- 43g / 1.4oz quinoa, dry (~120g cooked)
- 840g / 30oz / 2 cans beans (I use black beans and black eyed peas), no salt added
- 40g / 1.5oz oats
- 30g / 4 spring onions, chopped
- 1tsp cumin
- 1/2tsp chili powder
- 1/2tsp paprika
- 1/4tsp garlic powder
- 1/4tsp ground black pepper
- 1 egg, beaten
- 45ml / 3tbsp aquafaba / bean liquid

Method:

• Cook the quinoa and transfer to a bowl and allow to cool.
• On a baking sheet lined with paper towels, dry out the beans and then roughly pulse in a food processor, leaving a little texture.
• In the bowl with the quinoa, add the oats, spring onion and spices.
• Combine the egg with the aquafaba and add to the bowl. 
• Add the bean mixture and stir everything together.
• Chill in the fridge for a few hours and then form into patties.
• Grill for 10 minutes until cooked. Serve with green vegetables, whole wheat burger buns and tomato paste. ENJOY!

Nutritional Information:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Black Bean Oat Burgers

A quick and easy veggie burger recipe with just a can of beans, some oats, mushrooms, an egg, and some spices. Meat-free, low-fat but still 8g protein per burger and 6g fiber!

Other veggie burgers from my blog, plus a proper meat recipe too, are below:
Veggie Bean Burgers
Lean Ground Beef Burgers

Black Bean Oat Burgers

Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 40g / 1.4oz oats

- 420g / 15oz / 1 can black beans, drained and rinsed (no added salt)

- 1 egg

- 2 clove garlic

- 112g / 4oz mushrooms, chopped

- 5g / 1tsp whole grain mustard

- 1tsp mixed herbs

- 1tsp chili powder

- 1tsp cumin

- ground black pepper

Method:

In a food processor, blend the oats, black beans, egg and garlic.

Add the mushrooms and blend to get a smooth mixture (this may have to be done in batches).

Transfer to a bowl and add the mustard, herbs and spices. Stir to combine.

Divide the mixture into four and form patties. Place on a baking tray and bake for 10 minutes in the oven at 175C / 350F.

If grilling, transfer to grill and cook for another 5 minutes. If baking, flip burgers and bake for another 5 minutes. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Cauliflower Quinoa and Spinach Cakes

I found this recipe on a scrap of paper and I have no idea where it came from. It's fairly straightforward and once the quinoa has been cooked, and the cauliflower, oats and spinach blended, all the ingredients can be combined in a bowl. I made 10 individual cakes and 2 are quite filling. They are best cooked in a frying pan or pancake pan, instead of grilling or baking, with a little oil or cooking spray.

Cauliflower Quinoa and Spinach Cakes
Makes 10 (2 cakes per serving)
Click HERE for a printable recipe card.

Ingredients:
- 180g / 6.5oz quinoa
- 200g / 7oz cauliflower
- 80g / 3oz oats
- 130g / 4.5oz spinach
- 2 cloves garlic, crushed
- 3 eggs, beaten
- 225g / 8oz cottage cheese, low fat
- ground black pepper

Method:
Cook the quinoa. 2:1 water:quinoa ratio.
Separately blend the cauliflower, oats and spinach in a food processor. Transfer to a mixing bowl.

Stir in the cooked, but cooled, quinoa. Add the garlic.

Mix in the beaten eggs, cottage cheese and ground black pepper.

Chill the mixture for 30 minutes in the fridge. Then form 10 balls/patties.

In a frying pan or pancake pan, sprayed with cooking oil or a little olive oil, cook the cakes for 4-5 minutes on either side.

ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Veggie Bean Burgers

Veggie burgers can be tricky to make. From previous experience they are either too wet, too dry, don't bind together, too plain, too bulky etc.

After trial and error, I think the two burger recipes below are pretty good. Both contain beans, potatoes, egg and oats. The vegetables and flavourings (spices and herbs) can be mixed up, depending on how adventurous I decide to be, plus what foods are available in my kitchen!

A side of coleslaw and some tomato paste (2tbsp paste mixed with 1tbsp water) go great with burgers.

Veggie Black Bean, Carrot & Apple Burgers

Makes 4

Ingredients:

- 148g / 5oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 100g / 3.6oz cauliflower
- 420g /15oz / 1 can black beans (no added salt)

- 90g / 3.2oz carrot

- 100g / 3.6oz /1 small apple

- 1tsp cinnamon

- 1/2tsp ginger

- 1 egg

Method:
Preheat the oven to 350F / 175C.
Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.
Food process the cauliflower and transfer to the mixing bowl.

Drain the can of black beans, blend to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Grate the carrot and apple into the mixing bowl.
Add the cinnamon and ginger.
Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

Nutritional Information: 

Veggie Black Bean, Carrot & Apple Burgers

Three Bean Veggie Burgers

Makes 4

Ingredients:

- 85g / 3oz potato
- 40g / 1.5oz oat flour (old fashioned oats food processed)
- 130g / 4.6oz chickpeas

- 130g / 4.6oz red kidney beans

- 85g / 3oz black beans (no added salt)

- 50g / 1.8oz onions

- 90g / 3.2oz mushrooms

- 1tbsp soy sauce, light

- 1/2tbsp chili powder

- 1tsp cumin

- 1tsp mixed herbs
- 1 egg

Method:

Preheat the oven to 350F / 175C.

Part boil potatoes for 10 mins so they become soft. Lightly mash the potatoes in a mixing bowl.
In a food processor, roughly blend oats to form oat flour. Transfer to the mixing bowl.

Blend the chickpeas, kidney beans and black beans to form a rough paste in the food processor. Transfer food processed beans to the mixing bowl.

Chop the onions and mushrooms. Add them to the food processor and blend roughly. Transfer onions and mushrooms to the mixing bowl.

Add soy sauce, chili powder, cumin and mixed herbs to the bowl of ingredients.

Lightly beat the egg and add to the mixing bowl.
Combine all ingredients.
Divide mixture into 4 and shape into round patties.
Place the patties on baking parchment on a baking tray.
If baking in the oven, bake for 25-30 minutes (12-15 mins either side) until golden and crisp.
If grilling on the BBQ, pre-bake in the oven at 350F / 175C for 10-12 minutes so the patties become a little firm. Grill for 4-5 minutes on either side until they become golden and crisp.

You can freeze any uncooked burgers by placing the patties on a baking tray (lined with grease-proof paper) and freezing them for 1 hour. Once they've hardened a little, place them in a ziplock bag and freeze for up to a month.

Nutritional Information: 

Three Bean Veggie Burgers

Lean Ground Beef Burgers

Having just bought a new BBQ, I thought I’d make my own beef burgers. I usually make veggie burgers using a mixture of beans, oats, potatoes, mushrooms grated carrots and sweetcorn. However, I didn’t think the BBQ would be too impressed grilling vegetables for its debut! Unfortunately I didn’t have a juicy 16oz steak to hand so some lean ground beef had to suffice!

Beef burgers are so easy to make. Essentially all you need in ground beef. You just shape them into round patties and grill them. If you want to go a step further, you can add some chopped onion, garlic, spices and herbs – which all add to the flavor of the burgers. Parsley, basil, oregano are all ideal herbs. Cayenne pepper, paprika, chili powder, cumin are all ideal spices. Use whatever is in your store cupboard.
I also like to add an egg to help bind the ingredients together and a small amount of oats to add a little more substance to each burger.

The recipe below makes three burgers (in relation to the nutritional information below) but you could stretch the ingredients into four by adding another 20g of oats and/or making slightly smaller burgers using your hands or a small burger press.

The burgers go great with coleslaw and a few mushrooms. I spread 1tbsp tomato paste mixed with 1-2tsp water – a much healthier alternative to ketchup (see previous post) – on a whole wheat bun instead of butter or margarine.

Lean Ground Beef Burgers
Makes 3
Click HERE for a printable recipe card.

Ingredients:
- 411g / 14.5oz ground beef (I use 93% lean)
- 84g / 3oz onion
- 1 egg
- 2tsp mustard (I use Dijon)
- 20g / 0.7oz oats (I use old fashioned)
- 1/2tsp basil
- 1/2tsp parsley
- 1/4tsp cayenne pepper
- Ground black pepper

Method:
In a bowl break up the ground beef.
Finely chop the onion and mix it into the beef.
Beat the egg and add it to the beef/onion mix.
Add the mustard, oats, herbs and spices to the bowl and mix together (use your hands to combine all ingredients if you prefer).

Place the burger mix into a burger press or shape into patties with your hands.
Spray each burger with cooking spray to help prevent sticking to the grill.

Heat the grill on a medium heat and cook the burgers for 5-7 minutes on each side, or until well done.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

P.s. The burger photos below are ones I ate in restaurants. I have no idea how many calories I consumed during those meals but I ate every last bit! I had just raced in a sprint triathlon on both occasions so I guess you could say I earned it. They tasted delicious!