Protein is always an issue when it comes to going vegan. Do plants have enough protein in them to sustain you, especially after a tough or challenging workout? I believe they can, especially if you grind them into patties and serve them up burger-style. A vegan burger is so good, and so easy to make. Here are three that are must-tries even for adamant meat-eaters!

Watch my vlog below for some workout updates with Coach Arnold and my friends, as well as shots from the Color Run last September 3! We all had a blast and it’s great that it was for a good cause. If you spot yourself in my vlog, let me know in the comments! Cooking starts at around 7:30.

Recipes:

Note- Each vegan burger recipe makes two patties. For each of the burgers, I just bought some fresh buns, put in a thick slice of tomato, some sliced onions, organic ketchup and lettuce.

I wanted to try and grill the patties once formed, just to see if they would hold, which they did, but it took some grace to flip them without breaking them (unless you add the thickeners I suggested). If you want an easier time, thicken them and then pan fry them with a little oil. Most of the ingredients that need to be cooked will be already, so all you need to do is get your cooking mechanism to a medium heat, nothing too aggressive and leaving the patties on for about 8 mins per side.

These vegan burger patty mixes should keep in the fridge for about 3 days, well sealed.

Cauliflower Pea Burger

Ingredients:

  • 1 cup of cauliflower florets, washed
  • 1 tbsp of olive oil
  • 1 tsp of peanut oil
  • 2 tbsp garlic
  • 1/4 cup minced onions
  • 1 tbsp tahini
  • 1/3 cup quinoa
  • 1/4 green peas
  • 1 tbsp chia seeds
  • 3 tbsp bread crumbs (I used chickpea crumbs)
  • 1 pinch of salt and pepper

Instructions:

  1. Place the cauliflower in an oven tray, drizzle with olive oil. Roast in a 170 c. oven for 20mins.
  2. Fry off the garlic and onions until tender in peanut oil.
  3. Mix everything together in a food processor. Blend until smooth but still with some texture.

Red Bean Burger

Ingredients

  • 2/3 cup of red beans
  • 1/3 cup rolled oats
  • 2 tbsp amino
  • 4 tbsp cup vital wheat gluten (to make it thicker, add 4 more tbsp and 2 tbsp of regular wheat flour)
  • 1 tsp paprika
  • 1 tsp cumin
  • 1 tsp of peanut oil
  • 2 tbsp garlic
  • 1/4 cup minced onions

Instructions:

  1. Fry off the garlic and onions until tender in peanut oil.
  2. Put all the ingredients in a food processor or blender until smooth.

Mushroom Burger

Ingredients

  • 2 large portobello mushrooms
  • 1/4 cup raw walnuts
  • 1 tbsp oil
  • 2 tbsp tamari (soy sauce made without wheat)
  • 2 tsp white miso
  • 1 tsp of peanut oil
  • 2 tbsp garlic
  • 1/4 cup minced onions
  • 1/3 cup cooked red rice
  • 1 tsp cayenne
  • 1/2 tsp black pepper
  • 1/2 tsp sesame oil
  • 4 tbsp vita wheat gluten (to make it thicker, add 1/4 cup bread crumbs and 1/4 cup vita wheat gluten)

Instructions:

  1. Fry off the garlic and onions until tender in peanut oil.
  2. Blend the mushrooms and the walnuts. In a separate pan, fry the mix off with some olive oil for 5 mins on low heat.
  3. Add the miso and tamari to the mushroom mix.
  4. Transfer to a food processor with the onion mix, spices, sesame oil, rice, vital wheat gluten and pepper. Blend everything.

What’s your favorite vegan recipe? Comment below and I’ll try it out. Enjoy!

Erwan Heussaff
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